June marks Acne Awareness Month, a perfect time to take a closer look at a condition that affects more than just skin — acne can impact confidence, comfort, and overall well-being. While conventional treatments like topical retinoids and antibiotics are helpful for many, there’s growing interest in more holistic, root-cause-based approaches that support skin health from the inside out.
At our practice, we look at acne through an integrative lens — combining nutrition, lifestyle, and evidence-backed botanicals and supplements to help prevent breakouts and restore balance to the skin. Here’s how we approach acne more comprehensively:
🧬 The Gut–Skin Microbiome Connection
Your skin and gut have more in common than you might think. The gut microbiota — the trillions of bacteria and other microbes that live in your digestive tract — play a powerful role in regulating inflammation, immune function, and even hormone metabolism, all of which can influence acne. A disrupted gut microbiome (from stress, antibiotics, poor diet, etc.) may lead to increased intestinal permeability (“leaky gut”), which allows inflammatory compounds to enter the bloodstream and contribute to breakouts.
There’s also a gut–skin axis, where signals between your gut and skin influence each other. When the gut microbiota is out of balance, it can throw off the skin microbiota as well — the delicate ecosystem of microbes on your skin’s surface that helps defend against acne-causing bacteria. Supporting your gut with the right foods, targeted probiotics, and prebiotics (like fiber from veggies and resistant starches) can help restore this balance from the inside out.
If you’re also experiencing digestive symptoms like bloating, constipation, diarrhea, or abdominal pain, it may be a sign of a deeper imbalance such as SIBO (Small Intestinal Bacterial Overgrowth), IBS, or other gut disorders. In these cases, additional testing and targeted treatment may be needed to address the root cause and support both gut and skin healing.
🔍 The Food–Skin Connection
While no single food “causes” acne, certain dietary patterns can tip the scales toward inflammation, hormonal imbalances, and excess oil production. A few common culprits to consider:
- High glycemic foods (think: white bread, sugary snacks, soda) spike insulin and IGF-1, which stimulate oil glands and can worsen acne.
- Dairy, particularly skim milk, may aggravate breakouts in some individuals due to hormones and proteins like whey and casein.
- Whey protein powders, especially common among athletes and teens, have been linked to acne — consider switching to a pea protein alternative.
- Fried, greasy, and fast foods, as well as spicy dishes, may contribute to inflammation.
- Chocolate — the jury’s still out, but dark chocolate (low sugar and dairy-free) appears to be better tolerated.
🍓 Skin-Supportive Nutrition
On the flip side, an anti-inflammatory, whole-foods-based diet can help create an environment where healthy skin thrives. We often recommend:
- A Mediterranean-style diet — rich in colorful vegetables, fruits, whole grains, legumes, nuts, seeds, and healthy fats like olive oil.
- Green bananas (a resistant starch), watermelon, leafy greens, cruciferous veggies, and green peas — these all support gut health and detox pathways, which influence skin.
- Zinc-rich foods (pumpkin seeds, lentils, seafood) and omega-3s (fatty fish, flax, chia) are also skin superstars.
🦠 Gut-Skin Axis: Probiotics that Work
Most traditional probiotics never survive the acidic journey through your stomach. That’s why we recommend spore-based probiotics, which are more resilient and able to impact gut health — and skin — more effectively.
These probiotics influence short-chain fatty acids like butyrate, propionate, and acetate. Of those, acetate enters systemic circulation and may have the greatest impact on skin clarity by calming inflammation and supporting the skin barrier from within.
🌿 Integrative Therapies for Acne
For those looking to go beyond the basics, here are a few clinically supported supplements and botanicals we turn to:
Pantothenic acid (vitamin B5): May support lipid metabolism and help reduce non-inflammatory breakouts.
Guggul (Commiphora mukul): A botanical used in Ayurvedic medicine that may help reduce oiliness and support clearer skin.
Spearmint tea: Naturally anti-androgenic, this herbal tea may help balance hormones and reduce hormonal acne.
Green tea & EGCG: Antioxidant and anti-inflammatory benefits that can be enjoyed both internally and topically.
Pumpkin seed oil: Cold-pressed and rich in skin-supportive nutrients; may help balance hormones and calm oil production when used topically or orally.
💡 Final Thoughts
Acne is a complex condition — and often, the best results come from combining inside-out strategies with personalized, compassionate care. At our practice, we treat acne by uncovering what’s driving it in you — whether that’s hormones, diet, gut health, or inflammation — and we build a plan that supports your whole system.
If you’re struggling with breakouts or want a more natural approach to skin health, we’re here to help.
