Learn how the gut-skin axis works and which cooking oils are best for gut and skin health.
Key Takeaways:
What you eat doesn’t just affect your stomach — it can also show up on your skin. That’s because your gut and skin are closely connected through something called the gut-skin axis.
When your gut is healthy and filled with the right balance of bacteria, it can help reduce inflammation and support clearer, healthier skin. But when your gut is out of balance, it may lead to skin issues.
One important factor that influences gut health is the type of cooking oil you use. Some oils can irritate the gut and trigger inflammation, while others support good bacteria and help the body function better.
In this article, you’ll learn how your gut and skin are connected, how different cooking oils can help or harm your gut, and which oils are better for both your digestion and your skin.
Yes — your gut and skin are more connected than you might think, thanks to the gut-skin axis. This is the communication pathway between your gut microbiome (the bacteria living in your intestines) and your skin ❶.
An imbalance in gut bacteria can increase systemic inflammation, which is a major trigger for skin conditions like acne, eczema, and rosacea.
Leaky gut syndrome is another concern. When the gut lining becomes too permeable, it allows unwanted particles — like bacteria and food proteins — to enter the bloodstream. This causes the immune system to react, which often leads to skin flare-ups.
Poor gut health has been linked to several common skin conditions, such as acne, eczema, rosacea, and psoriasis. These issues usually stem from gut imbalances, such as too many harmful bacteria, not enough beneficial ones, or leaky gut.
Research supports these connections. For example, studies have found that people with acne or eczema often have less diversity in their gut microbiome.
In those with psoriasis, researchers have observed imbalances in key gut bacteria, such as an increase in Firmicutes and a decrease in Bacteroidetes. This shift can reduce the production of anti-inflammatory compounds like butyrate, which normally help protect the gut lining and regulate immune responses ❷.
Some cooking oils, like soybean, corn, or sunflower oil, are very high in omega-6 fatty acids. While omega-6s are not bad on their own, eating too much of them — especially without enough omega-3s to balance them out — can lead to inflammation in the body.
This kind of inflammation can start in your gut and spread to other parts of your body, including your skin. When that happens, you might notice more breakouts or itchy skin. That’s why it’s important to choose oils that help your gut stay calm and healthy ❸.
If you're looking for cooking oils that nourish your gut and skin, there are several nutritious choices available. Here are some of the best options to try in your kitchen:
Algae oil is a fantastic choice because it's rich in omega-9 fatty acids. Omega-9, especially specifically oleic acid (OA), can benefit gut health, particularly in conditions like ulcerative colitis. Ulcerative colitis is an inflammatory bowel disease, and studies show that a diet rich in omega-9 can reduce inflammation in the gut ❹.
This oil is also light and has a high smoke point of 535°F, which makes it perfect for cooking at higher temperatures, like stir-frying or grilling, without breaking down into harmful compounds.
Related: 6 Health Benefits of Algae Oil
Research shows that a Mediterranean diet rich in extra-virgin olive oil (EVOO) can improve gut health. EVOO helps by reducing harmful bacteria, encouraging the growth of good bacteria, and boosting the production of short-chain fatty acids (SCFAs).
These SCFAs have anti-inflammatory effects and can influence gene activity in the body, which supports intestinal health ❺. Olive oil also contains antioxidants, which help protect your skin from damage.
Related: The Best Olive Oil Substitute and Other Alternatives
Avocado oil is another excellent option because it’s packed with healthy fats, vitamins, and antioxidants. It can help keep the gut lining strong and reduce inflammation, which makes it great for skin health.
Related: The Best Avocado Oil Substitute and Other Alternatives
Flaxseed oil is another oil that’s loaded with omega-3 fatty acids, which help fight inflammation in the body. These omega-3s are beneficial for both gut health and skin, especially for conditions like acne or eczema.
However, flaxseed oil has a low smoke point, so it's best used in cold dishes, like salad dressings or added to smoothies, to keep its nutrients intact.
The oils you use can either reduce inflammation or contribute to it, so it's essential to be mindful of the types of oils you’re adding to your meals. Here are some practical tips to help you make healthier choices:
Taking care of both your gut and skin starts with making thoughtful choices in the kitchen, especially when it comes to the oils you use. The right oils, such as algae oil, extra virgin olive oil, and avocado oil, support your digestive health and skin.
Algae oil, in particular, is a great option for its high omega-9 content. If you're looking for a healthy, versatile oil to support your gut and skin health, consider trying algae cooking oil from Algae Cooking Club.
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
