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Our skin is a mirror reflecting internal health. That’s right, trillions of microorganisms found in our gut directly impact the health and appearance of our body’s largest organ: the skin. In recent years, researchers have uncovered an intriguing and important connection between your gut microbiome health and the condition of your skin.

Exploring the Gut-Skin Connection

Existing studies hypothesize that the gut microbiomes — a complex ecosystem of bacteria, viruses, fungi, and other microorganisms found in our digestive tracts — are vital to the gut-skin axis. The gut microbiome affects skin in various ways, including through inflammation regulation. When there’s dysbiosis, or an imbalance in gut bacteria, this can lead to chronic low-level inflammation and ultimately unwanted skin conditions like acne, eczema, and psoriasis.

Our gut microbiomes also play a vital role in nutrient absorption when breaking down the food we consume. When a gut is healthy, it can properly absorb essential vitamins and minerals that help protect against UV damage and also maintain skin elasticity and hydration. (Think vitamin C, vitamin E, and omega-3 fatty acids.)

The list goes on. Healthy gut microbiomes also maintain the skin’s barrier function, which keeps essential moisture locked in through its protective layer, while also preventing harmful substances from entering the body. A balanced gut causes the production of ceramides and fatty acids that make the skin barrier optimally strong and hydrated—often leading to an overall glow.

It’s also no surprise that our guts also play a significant role in our immune system, which, when strong, can help fend off skin infections (acne, fungal overgrowth, etc.).

Supporting Your Gut Microbiome

So how do you promote a healthier gut microbiome that will lead to healthier, glowing skin? Eat a diverse diet to feed different types of beneficial gut bacteria; medical experts say that what you put into your diet might be as vital to focus on as what you exclude.

This can be done by filling your diet with a vast variety of fruits, vegetables, whole grains, and lean proteins. Probiotics and prebiotics are highly beneficial, too, so be sure to weave probiotic-rich foods into your days, like yogurt, kefir, sauerkraut, and kimchi. Prebiotics help nourish your gut microbiome as well, so turn toward foods like garlic, onions, and asparagus.

Articles like this one share dazzling stats about our bodies having more microbes (roughly 38 trillion) than human cells (30 trillion) and spell out the “four F’s” of needed microbiome nutrients: fibers, phenols, fermented foods, and healthy fats.

The overuse of antibiotics is also discouraged since medications can temporarily wipe out the gut microbiome. (It’s believed they should be used only when necessary.) Hydration is key, and managing stress also proves a powerful way to protect our gut health over time. Effective stress-reduction techniques range from meditation and yoga to deep-breathing exercises and sessions with a therapist or other mental health specialist.

In the end, nurturing a balanced gut microbiome is incredibly feasible when integrating a balanced, nourishing diet, stress management, and lifestyle choices that support a healthy way of existing in our world.