Having spent years in Holistic Beauty Therapy and Naturopathy, I can quite confidently say the usual culprit for tricky skin conditions can be found lurking deep inside the gut.

Red inflamed skin is a reflection of what’s happening inside your body. Conditions like eczema, rosacea, acne, rashes and psoriasis is your gut’s way of screaming for help!

Why? Because, beauty begins with your gut microbiome.

Kiran Krishnan is a Research Microbiologist and microbiome expert. He knows all about how gut microbiome plays a very important role in our digestion and immune system.

In a recent podcast interview he explains how our ancestors ate between 600-800 different foods. Compare that to the average western diet today, which contains around 15 different types of foods! This is astonishing considering the vast variety of food available in stores and markets today.

Our ancestors would have had flourishing gut microbiomes due to this diverse range of fresh, seasonal fruits, veggies, healthy fats, proteins. But with the small variety of foods we eat today, as well as the contamination of our produce from poor farming practices and pesticides, it’s no wonder that 75% of our Studio You patients have poor gut health.

Increase food diversity = improve gut microbiome

When I have a client with poor skin, who has tested positive for poor gut health, my first prescription is a healthy diet, and often this alone has proven to make a huge difference in their skin inflammation.

I recommend increasing the diversity in the food they eat, and an easy way to do this is, firstly, to increase the colours on your plate. (Check out the recipe below).

We can also increase the diversity with foods, just by how we consume them. For example, organic Kiwi fruits are a ‘superfood’ in my eyes, because not only is the flesh and seeds nutritious, but the skin contains a fibre that increases a particular gut friendly bacteria (called Feacalibacterium prausnitzii) ‘that lowers the risk for inflammatory conditions’. Most of us don’t eat the skin of a kiwi, so think of all the extra benefits we’re missing out on!

Creating more diversity in food types and the way we eat them, increases the diversity of our diet and leads to better health outcomes and glowing skin.

Food diversity at breakfast time

Here’s an example of what food diversity could look like at breakfast and how starting your day well can lead to beautiful skin.

 It’s easy being green bowl (serves 1)

This is a plate full of diversity – not only with nutrients but also in flavour!


  • 2 cloves of garlic
  • a handful of mushrooms (any kind)
  • 4-6 cherry tomatoes (you could also add sliced capsicum)
  • a tablespoon of chopped sage, thyme and oregano (mixed)
  • a handful of spinach and rocket
  • half an avocado, cubed
  • in a cup mix, a teaspoon of balsamic vinegar, a teaspoon of olive oil, half a squeezed lemon, one seeded chopped chilli, and a tiny dash of maple syrup (optional)
  • a teaspoon of apple cider vinegar
  • one poached or soft boiled egg
  • a pinch of Himalayan salt and dulse flakes
  • cracked black pepper
  • 1 kiwifruit, preferably organic


  • In a heated cast iron pan with a teaspoon of olive oil, sauté 2 cloves of garlic and mushrooms.
  • Add some cherry tomatoes, chopped,  sage, thyme and oregano, a pinch of Himalayan salt, dulse flakes and pepper.
  • Poach or boil one egg (adding a teaspoon apple cider vinegar before cracking the egg into the boiling water).
  • Plate a big handful of baby spinach and rocket leaves, adding half a cubed avocado
  • Drizzle the balsamic mixture over the salad and finally adding the mushrooms, tomatoes and poached egg and more cracked pepper.

And to end my meal, the humble, yet powerful kiwi fruit – skin and all! 

Note: You could also add a sprinkle of walnuts, pepitas, sunflowers seeds at the end too.


If you are experiencing less than optimal skin health or would like to know more about Holistic Organic Facial treatments to support your glowing skin dream, book in a 15 minute free session with me here >>



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