Gut health is the secret to glowing skin, says a pharmacist with a Ph.D in skincare. Follow her 3 simple diet tips.

"Sonal Chavda-Sitaram has spent years studying what we should put on our skin, but she believes a balanced diet that tends to her gut health is the most crucial step in her skincare routine. "It's about laying the foundations right and thinking, 'What do I need as a foundation?', and then 'How do I support that with my topical needs?'" Chavda-Sitaram, a pharmacist with a Ph.D in topical skincare products like lotions and serums, told Business Insider."

"In recent years, scientists have uncovered a link between the gut microbiome, the trillions of microbes living in the colon lining, and the appearance of our skin. Research suggests that changes in the gut microbiome can contribute to the development of skin conditions, including acne. This relationship is referred to as the gut-skin axis. "We've really disregarded the largest organ within our body and the most complex, I think, and are only treating surface level," Chavda-Sitaram said."

"Fiber is essential for gut health as it feeds the "good" bacteria in the gut microbiome. Chavda-Sitaram aims to eat 30 grams of fiber per day, which is in line with UK government dietary guidelines (the FDA recommends 28 grams of fiber per day). A diet high in fiber, as well as healthy fats and antioxidants, can also help reduce inflammation, which plays a role in many skin conditions, including psoriasis and eczema. "Fibre in your diet has been shown to help with skin improvements," she said."

Nutrition and gut microbiome support form the foundation of effective skincare. The gut-skin axis links trillions of gut microbes to skin appearance and the development of conditions such as acne, psoriasis, and eczema. Dietary fiber feeds beneficial gut bacteria and helps reduce systemic inflammation that affects the skin. Aim for roughly 28–30 grams of fiber daily and prioritize leafy greens, sprout shoots, healthy fats, and antioxidant-rich foods. Topical products should complement, not replace, foundational nutritional and gut-health measures. Reducing inflammation through diet supports clearer, healthier skin alongside appropriate external treatments.

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