Acne Isn’t Skin Deep

Fact-Checked By a Nutritionist MD

Published on June 31,2025

For most of us, acne is frustrating enough on its own. But what makes it worse is how often we treat it like just a surface-level problem — like something that can be scrubbed, dried, or covered up until it disappears.

The truth? Acne isn’t just a skin issue — it’s a reflection of what’s happening inside your body. And often, the source runs deeper than clogged pores or excess oil. From gut health to hormones to chronic inflammation, your skin is often the messenger for a system that’s out of balance.

Let’s explore how acne really works, why your gut plays a much bigger role than most people realise, and what you can do to support clearer skin from the inside out.

The Gut-Skin Axis: Where It All Begins

There’s a powerful communication line between your gut and your skin, known as the gut-skin axis. When your gut microbiome — the ecosystem of bacteria in your digestive tract — is out of balance, it can trigger immune responses, increase inflammation, and make your body more reactive to stress and hormonal shifts.

That inflammation doesn’t just stay in the gut. It travels. And in many cases, it shows up on your face as breakouts, redness, sensitivity, or stubborn cystic acne.

Research continues to link gut health and acne, especially in people dealing with digestive issues, food sensitivities, or poor nutrient absorption. In fact, many dermatologists now consider gut healing a crucial step for clearing up chronic skin conditions.

Inflammation: The Hidden Driver of Breakouts

Most people think acne comes from bacteria on the skin. And while that’s partly true, what really determines whether a clogged pore becomes a full-blown breakout is inflammation.

When your body is inflamed — due to gut dysbiosis, stress, poor diet, or sleep deprivation — it becomes hyper-reactive. Your immune system over-responds to tiny triggers, swelling around hair follicles and oil glands, turning small blockages into red, painful blemishes.

So if you're using all the right skincare but still breaking out, it might be time to look inward — because the root cause of acne may not be on your face at all.

Hormones, Diet & Digestion: What’s Really Going On?

Hormonal acne is a common culprit — especially around your period, during times of stress, or after coming off hormonal birth control. But hormones don’t operate in a vacuum. They're closely tied to your gut and liver, which help regulate, process, and eliminate them from your body. If either of those systems is sluggish or inflamed, hormones can build up and wreak havoc on your skin.

And then there’s diet. While food doesn’t “cause” acne directly, it definitely influences it. Diets high in sugar, dairy, or refined carbs have been shown to promote inflammation and hormonal imbalances. On the flip side, a diet rich in antioxidants, fibre, omega-3s, and fermented foods can help calm inflammation, support digestion, and bring balance back to your skin.

🌿 So What Can You Do to Clear Acne from the Inside Out?

1. Start with the Gut

Prioritise a healthy microbiome by including more prebiotic fibre (like inulin or acacia), probiotics, and fermented foods in your diet. These help balance gut bacteria and reduce inflammation throughout the body — including the skin.

2. Support Detox Pathways

Your liver and gut are responsible for clearing out excess hormones and toxins. If either is overloaded, it can show up on your skin. Stay hydrated, eat plenty of cruciferous vegetables (like broccoli, kale, and cabbage), and consider supplements that support liver function and regular elimination.

3. Reduce Stress

Stress doesn’t just affect your mood — it alters your hormones, increases inflammation, and makes your gut more permeable (aka leaky gut), which can all contribute to acne. Practices like breathwork, meditation, exercise, or even daily walks can help bring things back into balance.

4. Be Smart About Skincare

Topical treatments do matter — but they work best after you’ve supported your internal health. Use gentle products that support the skin barrier, not strip it. Acne-prone skin is often inflamed, not just oily.

A girl drinking greens powder from her glass

🌱 How GRNS Supports Skin From Within

Think of GRNS as an internal skincare product, formulated to support foundational health — including gut balance, inflammation control, and hormone regulation — all of which are key to clearer skin.

GRNS includes:

- A full-spectrum prebiotic + probiotic blend to restore microbial balance

- Digestive enzymes to support nutrient absorption

- Adaptogens like ashwagandha and rhodiola to buffer stress

- Antioxidant-rich greens and berries to reduce oxidative stress

So if you’ve tried every serum and still feel stuck, it might be time to stop looking at your skin — and start listening to what it’s trying to say about your body.

🌿 FAQs About Acne & Internal Health

1. Can gut health really affect acne?
Yes — more and more studies show a strong link between the gut and skin. When your gut microbiome is imbalanced (a condition called dysbiosis), it can trigger inflammation and immune responses that show up as acne, redness, or sensitivity on the skin. This is often referred to as the gut-skin axis.

2. What foods should I avoid if I have acne-prone skin?
Everyone’s different, but common acne-triggering foods include high-sugar items, dairy, and processed carbs. These can spike insulin levels, increase inflammation, and disrupt hormone balance — all of which play a role in breakouts.

3. Are probiotics good for acne?
Probiotics can be very helpful. They help balance your gut microbiota, reduce systemic inflammation, and may even improve skin barrier function. Look for quality strains like Lactobacillus rhamnosus and Bifidobacterium bifidum, both of which are also in GRNS.

4. Can a greens powder really help clear acne?
It can — when paired with a healthy diet and consistent lifestyle. A high-quality greens powder like GRNS supports gut health, digestion, stress balance, and inflammation, all of which are foundational drivers of clear skin from within.