Most of us have a few beauty and wellness goals we’d like to tackle—and fortunately, it’s easier than you’d think to kill two birds with one stone. For instance, if you’re concerned about gut health and the look and vitality of your skin, you can very well tailor your diet to benefit both areas.
Ahead, see what dietitians recommend to include in a balanced diet for gut and skin health—many of which might even be staples in your current rotation. Plus: easy-to-adopt tips and tricks to enjoy more of them, more often, for optimal benefits.
7 Healthy Foods for Your Gut and Skin
1. Salmon
You might already know that salmon’s a superfood for your skin. That’s largely credited to its omega-3 fatty acid content, which helps to reduce inflammation that affects gut and skin health alike, says Ali McGowan, MS, RD, LDN, a registered dietitian in the Boston area. “Salmon also contains zinc and glutamine: two nutrients that help repair the gut lining and keep your skin barrier strong,” she shares.
2. Sardines
Sardine girl summer might have hit its peak a few months back, but it’s worth keeping this oily fish in your rotation year-round. “Sardines are a powerhouse of omega-3 fatty acids and protein, including amino acids that help repair your gut lining and build collagen for your skin,” says McGowan.
Tip: Don’t love fish? It’s worth opting for fish oils like HUM’s OMG! Omega the Great. Some research suggests that concentrated fish oil yields comparable benefits to fish consumption.
3. Avocados
Rich in healthy fats, fiber, and micronutrients, avocados are a nutritional powerhouse that earns their rightful place in any balanced diet for gut health and skin. According to Dani Dominguez, MS, RDN, a registered dietitian, certified pet nutritionist, and founder of SunBright Wellness, monounsaturated fats help lock in moisture to keep skin soft and hydrated. “They also assist your body with absorbing skin-supportive nutrients like vitamins A, D, and K to promote skin repair and maintenance,” she continues.
Meanwhile, vitamins C and E can help reduce oxidative stress and support a healthy immune response, which in turn supports gut health. Plus, their fiber content promotes healthy gut bacteria and digestive function.
Tip: Dominguez suggests leaning into the inherent diversity of avocados—though, of course, you can always stick to your beloved avocado toast as you please. To get more creative, she recommends mashing them into guacamole, adding them to sandwiches or smoothies, and topping them on salads or grain bowls. For a healthy glow from within, she particularly recommends pairing avocado slices with tomatoes and olive oil as a snack or side.
4. Blueberries
Since blueberries have antioxidant and anti-inflammatory properties, they can help curb key drivers of skin aging and some digestive conditions, says Dominguez. “The fiber and vitamin C in blueberries support immune function and digestive health, keeping the gut balanced,” she adds. She suggests aiming to eat a cup of these sweet yet tart berries per day for optimal benefits.
5. Strawberries
Similar to blueberries, strawberries also make the cut as one of the best fruits for gut and skin health. “Strawberries are high in vitamin C and polyphenols that protect your skin from everyday damage caused by things like sun exposure and pollution,” McGowan explains. They’re also a good source of fiber, which feeds good gut bacteria and ultimately supports healthy digestion and skin health, to boot.
6. Chia Seeds
By now, you know that it’s worth loading up on omega-3s and fiber for your balanced diet to supercharge the health of your gut and skin. Chia seeds are small-but-mighty, plant-based heavy hitters that offer a solid dose of both nutrients. “This combo supports a healthy microbiome and gives skin a natural glow,” McGowan shares.
Tip: To easily incorporate these into your meals and snacks, McGowan suggests scooping a serving into smoothies, yogurt, or overnight oats.
P.S. Since the majority of Americans lack adequate fiber in their diets, chances are you’d benefit from boosting your intake from diverse sources. HUM’s Flatter Me Fiber doesn’t only provide a whopping 10 grams of prebiotic fiber in a 4-teaspoon serving, making a major dent in the recommended 25 grams of the nutrient for women and 38 grams for men; it’s also formulated to double GLP-1 levels, curb cravings, and promote digestive regularity.
Both dietitians highly recommend including EVOO in your diet, which won’t only support your gut and skin but also help decrease the risk of everything from chronic metabolic issues and obesity to cognitive decline to even certain cancers. “Extra virgin olive oil is packed with polyphenols (powerful plant compounds) and oleic acid (a healthy fat), both of which support a healthy gut lining and boost the good bacteria in your digestive tract,” McGowan explains. Per Dominguez, dietary EVOO may even help support collagen synthesis.
Tip: To keep antioxidants intact, McGowan advises using EVOO as a finishing touch on salads, roasted veggies, or whole grains.
The Takeaway
When you’re good to your gut, you’re likely to see the results pay off not only in terms of digestive health and function but also in the health and look of your skin. While the RD-approved foods on this list can inch you closer to these wellness goals, the truth is that a balanced diet—rich in fresh, whole foods and diverse nutrients—remains the gold standard to support your well-being at large from the inside out.
