Breaking Out from Within — How Gut Dysbiosis Drives Acne
Acne vulgaris, often thought to be a skin-deep issue, may actually begin in the gut. Recent evidence suggests that imbalances in gut microbiota—known as gut dysbiosis—can aggravate or even initiate acne by disturbing immune and inflammatory pathways.
The gut-skin axis is a bidirectional communication channel where microbial imbalances in the gut can disrupt immune regulation, trigger systemic inflammation, and impair skin barrier function. Dysbiosis increases intestinal permeability, allowing toxins and inflammatory mediators to enter the bloodstream and affect the skin. Ever notice how greasy or sugary foods seem to correlate with more pimples? Science is catching up with what many have long suspected—your gut microbiome and diet significantly influence acne.
Inflammation & mTOR Pathway
Dysbiosis influences the mTOR signalling pathway, a known driver of sebaceous gland activity, keratinocyte proliferation, and inflammation. High-fat, high-glycaemic diets contribute to this process, fuelling breakouts from the inside out.
Western diets rich in ultra-processed foods, sugar, dairy, and red meat promote gut dysbiosis and activate the mTOR pathway, exacerbating acne. Conversely, low-glycaemic and plant-based diets are associated with reduced inflammation and improved skin outcomes.
Key Nutrients & Triggers
Leucine (from whey and meat): Triggers acne by stimulating mTORC1.
Probiotics: Help reduce inflammation and protect against acne-causing bacteria.
Fiber: Encourages SCFA (short chain fatty acid) production like butyrate, which reduces gut and skin inflammation.
Acne specific probiotics
Probiotic strains like Lactobacillus and Bifidobacterium help balance gut flora and reduce inflammation. Prebiotics (like inulin or FOS - Fructooligosaccharides) help these beneficial bacteria thrive. Clinical trials show reduced acne severity when probiotics are combined with conventional treatments. Fructooligosaccharides is naturally found in foods like bananas, asparagus, leeks, onions, and chicory root.
How Gut Health Ties Skin and Mood Together
Acne isn’t just physical—it carries emotional weight. What’s more, your gut microbiome may link both. The gut-brain-skin axis is emerging as a crucial framework to understand how psychological stress, gut dysbiosis, and skin inflammation are intertwined.
How It Works
Stress → Dysbiosis: Psychological stress alters gut flora.
Dysbiosis → Inflammation: A leaky gut releases inflammatory cytokines into circulation.
Inflammation → Acne: These mediators contribute to skin flare-ups and oil production.
Additionally, gut microbes produce neurotransmitters like serotonin and GABA, which influence skin physiology. GABA, for example, promotes collagen synthesis and skin elasticity.
Managing acne requires more than creams—improving your gut starts with your fork. Avoiding acne may mean reducing dairy, sugar, and processed foods while adding more fibre-rich, plant-based options. Restoring gut microbial balance through dietary and probiotic interventions holds potential for improving acne naturally.
It important to speak with a health professional before implementing major dietary changes. Each patient presents with their unique symptoms and should be evaluated personally before any recommendation is made.
Reference:
Sanjita, K., Lakshmeesha, D. R., Prajna, & Swathi, S. (2025). Exploring the relationship between Gut Dysbiosis and Acne Vulgaris in Adolescence and Young Adults: A Narrative Review. J Ayu Int Med Sci, 10(2), 171–178. https://doi.org/10.21760/jaims.10.2.24