You Are What You Eat: How Diet Affects Skin Health

The Gut-Skin Connection Starts with Inflammation 

At the root of many skin issues, particularly acne, is internal inflammation. Acne, especially hormonal acne, is often a visible symptom of deeper imbalances within the body, particularly the digestive system. The gut plays a significant role in regulating inflammation throughout the body, and when the gut is compromised, it can manifest in various ways on the skin. 

So, what’s driving this internal inflammation? Diet plays a huge role. Clients with a diet high in sugar, processed foods, and alcohol are more likely to experience gut issues such as dysbiosis (an imbalance of gut bacteria), which can trigger inflammation and, ultimately, acne. Additionally, stress, lack of sleep, and poor lifestyle habits exacerbate these issues, creating a perfect storm for chronic acne. 

The key here is understanding that the skin is often a reflection of what’s happening internally. When I consult with my clients, I don’t just ask about their skincare routine—I ask about their diet, stress levels, sleep patterns, and exercise habits. These are all factors that directly impact skin health. 

How Filtering Organs Affect Skin Health 

The skin is our largest organ and acts as a mirror of what’s happening within the body. When the body is overloaded with toxins or inflammation, the skin often shows the signs. But the skin isn’t the only organ responsible for detoxification—our liver and kidneys also play critical roles in filtering and eliminating toxins from the body. Here’s how each of these filtering organs can affect skin health: 

The Liver:
The liver is our body’s primary detoxification organ. It filters out toxins from the blood and metabolizes hormones, fats, and other compounds. When the liver is overloaded—whether due to poor diet, alcohol consumption, or excessive intake of medications—its ability to effectively detoxify the body is compromised. This can lead to a buildup of toxins that eventually show up on the skin as acne, rashes, or dullness.

For clients with chronic acne, I often suspect that the liver is struggling to keep up with the body’s detoxification needs. By encouraging a diet rich in liver-supporting foods—such as leafy greens, cruciferous vegetables, and antioxidant-rich berries—we can help support liver function and, in turn, reduce the toxic load that’s impacting the skin.
 

The Kidneys:
The kidneys are responsible for filtering excess waste and toxins from the bloodstream, but they also play a key role in regulating fluid balance and blood pressure. Dehydration, caffeine, alcohol, and excess sodium can all impact kidney function, which can lead to bloating, water retention, and a dull or puffy complexion.

Clients who drink energy drinks or consume excess caffeine are often putting a strain on their kidneys without realizing it. I encourage my clients to stay hydrated and incorporate kidney-friendly foods like cucumbers, watermelon, and herbs such as parsley to support kidney health and promote a clearer complexion.
 

The Skin:
Of course, the skin itself is also a detoxifying organ. When the liver and kidneys are overwhelmed or unable to process toxins efficiently, they are pushed out through the path of least resistance—the skin—leading to acne, rashes, or other skin conditions.

Encouraging lymphatic drainage through facial massage or dry brushing can help reduce the stagnation that leads to puffiness, congestion, and breakouts. Additionally, supporting detoxification through diet and proper hydration can alleviate the burden on the skin and promote clearer, healthier skin overall.
 

The Role of Diet in Skin Health 

It’s no secret that what we eat has a direct impact on how we feel and function, but many estheticians overlook the significant impact diet can have on skin health. One of the most important things I teach fellow estheticians is how to guide their clients toward a more balanced, skin-friendly diet. 

Here are three key areas to focus on: 

Blood Sugar Regulation:
Blood sugar spikes and crashes are a common culprit behind acne flare-ups. When blood sugar levels fluctuate rapidly—due to high-sugar snacks, refined carbohydrates, or caffeinated drinks on an empty stomach—the body responds by releasing insulin, which triggers a cascade of hormonal responses. These hormonal shifts can increase sebum production, clog pores, and lead to breakouts.
 

Encouraging clients to stabilize their blood sugar by incorporating more protein, fiber, and healthy fats into each meal can go a long way in reducing acne. I recommend starting the day with a balanced breakfast that includes protein and healthy fats to keep blood sugar levels steady throughout the day.
 

Inflammation-Reducing Foods:
A diet rich in anti-inflammatory foods can significantly reduce the inflammation that drives acne. Clients who consume excessive amounts of sugar, dairy, processed foods, and alcohol are likely contributing to chronic inflammation, which shows up on their skin.

By educating clients about the importance of reducing inflammatory foods and incorporating anti-inflammatory options—such as omega-3-rich fish, flaxseeds, turmeric, and leafy greens—esthetician professionals can help their clients improve their skin from the inside out.
 

Avoiding Toxins:
Toxicity in the form of medications, antibiotics, alcohol, energy drinks, and excess caffeine is often overlooked but plays a significant role in acne. Many clients don’t realize how these substances disrupt the body’s natural detoxification pathways, leading to more inflammation, hormonal imbalance, and skin issues.

Estheticians can guide clients toward healthier choices, such as reducing energy drinks and excessive caffeine and incorporating herbal teas and natural energy-boosting drinks like matcha.
 

Bringing It All Together: Healthy Lifestyle Habits for Clearer Skin 

In addition to diet, lifestyle habits play an equally important role in skin health. Encouraging clients to move their bodies through regular exercise, get adequate sleep, and manage stress levels can have a profound impact on their overall health and skin clarity. Simple changes, such as prioritizing hydration, incorporating movement, and practicing mindfulness, can significantly reduce the internal inflammation that drives acne. 

I saw such a huge gap in our esthetics curriculum, which is why I’ve made it my mission to educate as many estheticians as possible with my virtual courses. I offer a variety of courses, including social media growth, Oilplane technique, and, of course, my signature program, Gut Glow Academy. 

As estheticians, we have the unique opportunity to educate our clients about the holistic approach to clear skin. By focusing not only on what’s applied to the skin but also on what’s happening within the body, we can help clients achieve lasting results that go far beyond the surface. 

Bio: 

Mariah Andersen, known as @thefitesty on Instagram, is a licensed esthetician in Idaho with a background in bodybuilding, personal training, and nutrition coaching. Early in her esthetics career, she recognized a significant gap in real-world business skills and treatment room techniques taught in esthetics school. Determined to bridge this gap, she took action to support others in the industry.With over five years of experience in esthetics and a strong presence on social media, Mariah helps estheticians bypass the trial-and-error process. Having grown her Instagram following to over 13,000, she emphasizes the importance of continued education and professional growth. Whether you’re an esthetics student, a recent graduate, or a solo practitioner, Mariah Andersen offers tools, resources, and guidance to help you thrive in your career.