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5 “Healthy Foods” Bad for the Gut-Skin Axis

March 8, 2024

By lumiara-admin

They say you are what you eat. And that’s definitely the case with our skin.

We often think of the gut and skin as separate entities. But their bond is more intertwined that we first realized. It’s not all about what we apply to the surface of the skin. It is much deeper than that. In fact, it’s deep in the gut.

Beautiful skin comes from within. Literally. So let’s dive deep below the skin surface. Learn about how these “healthy foods” in your diet can be bad for the gut-skin axis. Find out what you can do to achieve dreamy skin and still enjoy that delicious dinner tonight.

5 “Healthy Foods” Bad for the Gut-Skin Axis


While dairy is a great source of calcium and protein, it may not be so great for our guts. It can feel conflicting to hear this. We know that some dairy products, particularly yogurt, can be sources of probiotics. And probiotics are beneficial bacteria that support gut health. But there can be a huge downside to dairy consumption for the gut-skin axis.

Lactose intolerance is super common world-wide. It causes difficulty digesting lactose sugar found in dairy products. These digestive issues can disrupt the balance of gut bacteria. In turn, causing problems for the skin.

Dairy allergies or sensitivities can also cause immune reactions. They don’t just manifest as gastrointestinal symptoms. They can also cause skin issues like hives, eczema, or dermatitis.

Dairy products naturally contain hormones and growth factors. These are essential for the growth and development of calves. But that’s not the case for us humans. These hormones promote inflammation in the skin.

For some individuals, dairy consumption may trigger an inflammatory response in the gut. This can lead to increased intestinal permeability (leaky gut) and systemic inflammation. This inflammation can exacerbate skin conditions such as acne, rosacea, or eczema.


In so many tasty foods that we love. This protein is found in wheat, barley and rye. It is a common ingredient even in healthy foods. But is it all that great for the gut-skin axis?

You may have heard of celiac disease. An autoimmune condition triggered by the ingestion of gluten. In this disease, gluten causes an inflammatory response. It damages the lining of the small intestine. This damage impairs nutrient absorption. Ultimately, disrupting the balance of gut bacteria. And while this may occur in the gut, it can impact the skin too. The inflammation and immune response can manifest in a variety of skin conditions.

Obviously we don’t all have celiac disease. But it does highlight the sensitive relationship of the gut-skin axis. And the role gluten can play.

Some people are sensitive to gluten. They may have a lot of the same symptoms as those with celiac disease. Including bloating, abdominal pain and diarrhea. And they can also experience skin problems like eczema and psoriasis because of it.

Even in those without celiac or gluten sensitivity, it can still cause problems. Gluten may contribute to gut inflammation and increased intestinal permeability (leaky gut). This allows toxins, undigested food particles, and bacteria to leak into the bloodstream. Which in turn can trigger systemic inflammation and immune responses. All which can contribute to skin health.


Before you dive into that salad, look out for these ‘healthy’ foods.

Nightshade vegetables contain compounds called alkaloids, which may exacerbate inflammation in some individuals. And as we know, inflammation can cause skin problems.

Lectins are proteins found in many plant foods that can interact with the gut lining. They can contribute to inflammation or gut permeability issues in sensitive individuals. Beans, lentils, peas, and soybeans are particularly high in lectins. They can cause both gastrointestinal and skin reactions in some people.

High-FODMAP fruits and vegetables include apples, pears, watermelon, cherries, onions, garlic, and cauliflower. These foods may contribute to gut discomfort. Affecting skin health through inflammation or disruption of gut microbiota balance.

Which leads us onto another ‘healthy’ food, that’s not so great for the gut-skin axis.


While fruits are generally healthy, some fruits are higher in sugar than others. Consuming too many high-sugar fruits may lead to spikes in blood sugar levels. These include bananas, grapes, and mangos. High-sugar can contribute to imbalances in gut bacteria or systemic inflammation. Impacting our skin health.

Citrus fruits like oranges, lemons, and grapefruits are acidic. They can worsen symptoms of acid reflux or heartburn in susceptible individuals. Acid reflux can lead to discomfort in the digestive tract. This can worsen skin conditions like eczema or rosacea in some people.


Red meat contains compounds that have been linked to inflammation in the body. Especially processed types like bacon, sausage, and deli meats. They can affect gut health by disrupting the balance of gut bacteria. Increasing the likelihood of gut permeability (leaky gut). Which can cause huge upset for the skin.

Red meat is often higher in saturated fat compared to other protein sources. like poultry, fish, or plant-based proteins. Diets high in saturated fat have been associated with dysbiosis (imbalanced gut microbiota). Impacting both gut and skin health. Saturated fat consumption may influence sebum production in the skin. Exacerbating acne in susceptible individuals.

Conventionally raised livestock are often given antibiotics and hormones . This is to help promote growth and prevent disease. But these substances can end up in the meat in our local supermarket. And can impact gut health by altering the composition of gut microbiota. These disruptions to the gut microbiome balance can influence immune function and inflammation. And leave our skin to deal with the aftermath.

No Need to Ditch Delicious Food

There may be potential problems for the gut-skin axis by consuming these foods. But that doesn’t mean you have to eliminate everything and live off nothing but water and oxygen. There is zero enjoyment in that. And who doesn’t want to tuck into a hearty, wholesome meal. After all, choosing what we have for dinner shouldn’t have to be a chore. Of course, moderation is key. And knowing what works best for you and your body. But don’t deprive yourself of the things that make you happy.

Check out Rise by Lumiara today so you can still tuck into the delicious foods you love. By adding this supplement to your routine, you can restore the gut-skin axis. Have beautiful skin, a healthy gut and eat all the foods you love. It’s a win-win.

It’s all about restoring the good, healthy bacteria to your gut. And by taking Rise, you are right on track. Helping your gut heal and repair for your skin to look it’s radiant, revitalized best. When the gut is nourished, the skin can flourish.