Sonal Chavda-Sitaram has spent years studying what we should put on our skin, but she believes a balanced diet that tends to her gut health is the most crucial step in her skincare routine.
“It’s about laying the foundations right and thinking, ‘What do I need as a foundation?’, and then ‘How do I support that with my topical needs?'” Chavda-Sitaram, a pharmacist with a Ph.D in topical skincare products like lotions and serums, told Business Insider.
In recent years, scientists have uncovered a link between the gut microbiome, the trillions of microbes living in the colon lining, and the appearance of our skin. Research suggests that changes in the gut microbiome can contribute to the development of skin conditions, including acne. This relationship is referred to as the gut-skin axis.
“We’ve really disregarded the largest organ within our body and the most complex, I think, and are only treating surface level,” Chavda-Sitaram said.
She shared her three rules for eating her way to glowing skin.
Eat 30 grams of fiber per day
Fiber is essential for gut health as it feeds the “good” bacteria in the gut microbiome. Chavda-Sitaram aims to eat 30 grams of fiber per day, which is in line with UK government dietary guidelines (the FDA recommends 28 grams of fiber per day).
A diet high in fiber, as well as healthy fats and antioxidants, can also help reduce inflammation, which plays a role in many skin conditions, including psoriasis and eczema. “Fibre in your diet has been shown to help with skin improvements,” she said.
Chavda-Sitaram eats plenty of leafy greens and sprout shoots each day, which are good sources of fiber and other nutrients. “You can add them to your stews, soups, or you can pop them in your smoothie,” she said.
For breakfast, she eats a fiber-rich granola made of nuts and seeds with yogurt or kefir, a fermented milk beverage, and berries.
Prioritize whole foods
Chavda-Sitaram tries to cook with whole rather than ultra-processed foods, as they tend to be more nutrient-dense.
A diet high in UPFs, which are generally defined as foods that contain ingredients you wouldn’t find in a regular kitchen, such as emulsifiers and colors, has been linked to many health problems, including type two diabetes, cardiovascular disease, and cancer. Evidence suggests that certain additives can change the makeup of the gut microbiome.
“I always tell my kids to choose things that are just one ingredient when you go to the supermarket, so get your fruits and vegetables and always read the back and make sure that you know exactly what they’re putting in,” Chavda-Sitaram said.
Avoid refined sugar
Chavda-Sitaram tries to avoid refined sugar except on special occasions or if she’s really craving it. Refined sugars like corn syrup and table sugar have a different effect on the body to sugars found in sources like fruit, vegetables, and whole grains, because they don’t contain fiber or healthy fats, which help keep blood sugar levels stable. Over time, too many spikes can lead to insulin resistance.
Eating lots of sugar is linked to a higher risk of obesity, diabetes, and heart disease, but there’s also some evidence to suggest it impacts our skin. A 2022 systematic review published in the journal JAAD International found a “modest yet significant” link between a diet high in refined sugar and acne, for instance.
“You need to have that slice of cake when you want it. What I try to do is keep things away from home,” she said.
Chavda-Sitaram applies moisturizer, vitamin C serum, and retinol daily, but said that unless you’re leading a healthy lifestyle too, topical products aren’t going to give you the glow you’re looking for.
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