Around Gut Health and Skin and Keeping It Simple

We turned to Accredited Dietitian, Sarah Viney to discuss the connection between healthy glowing skin and what we eat. Sarah focuses on the gut (gastrointestinal) and women’s health to help women feel confident and healthy and eating in a way that suits them and our their bodies. 

What you eat and how well the body digests food can determine how healthy and radiant the skin is. Below are 5 foods for glowing skin.

Nuts & seeds

Walnuts and almonds are particularly high in omega-3 fats and Vitamin E which help reduce inflammation in the body. Vitamin E is a powerful antioxidant that reduces signs of aging. Pumpkin and sunflower seeds are high in zinc which can improve acne and other skin conditions.


High in beta carotene which the body uses to convert into Vitamin A and helps protect the skin from sun damage. The carotenoid content is even higher in the pumpkin skin.

Kiwi Fruit

One of the best sources of vitamin C. The body utilises this to make collagen and maintain youthful looking skin by strengthening connective tissue of the skin.


The dark colour in berries is called anthocyanins, another powerful antioxidant. Berries are also high in Vitamin C and polyphenols.

Fatty Fish

This includes fish such as salmon, mackerel, sardines and tuna. They contain omega-3s which reduce inflammation and dry skin, keeping skin supple and hydrated. They are also a good source of protein which is important for skin integrity.

Most of these foods are also high in fibre which are the main food source for our gut microbiome. Research shows, the more plants (nuts, seeds, legumes, fruits, vegetables and wholegrains) eaten, the healthier the gut. Good digestion is essential so the body can absorb and utilise these nutrients.