The Skin-Gut Connection

It’s well known that the skin is the body’s largest organ, keeping out the germs and helping regulate body temperature. What may come as a surprise is that the skin hosts a complex microbiome that’s linked to gut health; what’s more, over-washing can disrupt this delicate balance. 

The importance of your skin’s microbiome

The skin microbiome plays a vital role in maintaining overall health by supporting interactions of the body’s largest organ with the immune system. It maintains a slightly acidic pH that inhibits harmful pathogens, producing antimicrobial substances and acting as a protective barrier. 

“The microbiome also regulates the immune system by training it to distinguish between harmful and harmless microbes, reducing the risk of overreactions that can lead to conditions like eczema or psoriasis,” explains Farnoush Salimy, ND. 

“Additionally, a balanced skin microbiome promotes wound healing by reducing inflammation and stimulating cell regeneration. Certain skin microbes contribute to hydration and barrier function by breaking down lipids and producing beneficial compounds, such as vitamin B derivatives. 

The gut-skin axis

The gut and skin are connected through the gut-skin axis, the bidirectional relationship between the gut microbiome and skin health. A healthy gut microbiome produces short-chain fatty acids like butyrate, which reduce inflammation and help prevent skin conditions such as acne, eczema, and psoriasis. 

Diet’s important role

Diet plays a crucial role in maintaining a balanced gut microbiome. Consuming prebiotics (found in high fiber foods like fruits and vegetables) and probiotics (found in fermented foods like yogurt, kefir, kimchi, and sauerkraut) nourishes beneficial gut bacteria, supporting skin health. 

On the other hand, diets high in processed foods, sugar, or dairy may disrupt gut balance and worsen skin conditions. “Adopting a nutrient-rich, whole foods-based diet can promote a healthy gut microbiome, reduce inflammation, and enhance skin clarity and resilience,” Salimy says.

Clean, but not too clean

Over-showering, especially with hot water, and using harsh soaps can interfere with the skin’s microbial balance by stripping away beneficial microbes and compromising the skin’s natural protective barrier. “Harsh soaps, often alkaline or containing antimicrobial agents, can raise skin pH, killing these beneficial microbes and reducing microbial diversity,” Salimy says. 

“As beneficial microbes diminish, opportunistic pathogens can thrive, further disrupting skin health,” Salimy adds. “Using gentle, pH-balanced cleansers and limiting shower frequency can help preserve the skin’s microbiome and protective functions.”

Impacts of microbiome imbalance

A disrupted skin microbiome can greatly impact skin health, notably by contributing to acne and dryness. “Beneficial microbes produce moisturizing compounds, such as lipids, that maintain the skin’s hydration and integrity. Disruption from harsh soaps or over-showering strips these lipids, increasing trans-epidermal water loss and leading to dry, cracked, or irritated skin, which is more vulnerable to environmental damage, allergens, and irritants,” explains Salimy. 

Staying clean without compromising your microbiome

There are several ways to achieve a balanced hygiene routine that supports the skin and gut. 

• Use gentle skincare products, such as pH-balanced (around 4.5 to 5.5), fragrance-free cleansers, and soaps with minimal surfactants to preserve beneficial skin microbes.
• Avoid antimicrobial soaps unless medically necessary, as they can disrupt microbial diversity. 
• Limit showering to once daily or every other day with lukewarm water for five to 10 minutes to avoid stripping natural oils and microbes. 
• Limit exfoliation to one to two times per week with gentle chemical exfoliants, such as lactic acids, to avoid disrupting the skin’s microbial diversity. 
• Apply moisturizer post-shower to lock in hydration and support the skin’s lipid barrier and use broad-spectrum sunscreen daily to protect against UV damage.

This article originally appeared on alive.com as “The Skin-Gut Connection.”