{"id":43877,"date":"2025-07-30T18:12:03","date_gmt":"2025-07-30T18:12:03","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=43877"},"modified":"2025-07-30T18:12:25","modified_gmt":"2025-07-30T18:12:25","slug":"balanced-diet-for-gut-health-and-skin","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/balanced-diet-for-gut-health-and-skin\/","title":{"rendered":"7 Healthy Foods That Are Low-Key Amazing for Your Gut and Skin"},"content":{"rendered":"

Most of us have a few beauty and wellness goals we\u2019d like to tackle\u2014and fortunately, it\u2019s easier than you\u2019d think to kill two birds with one stone. For instance, if you\u2019re concerned about gut health<\/a> and the look and vitality of your skin, you can very well tailor your diet to benefit both areas.<\/p>\n\n\n

Ahead, see what dietitians recommend to include in a balanced diet for gut and skin health\u2014many of which might even be staples in your current rotation. Plus: easy-to-adopt tips and tricks to enjoy more of them, more often, for optimal benefits.<\/p>\n\n\n

7 Healthy Foods for Your Gut and Skin<\/h2>\n\n\n\n
\"balanced<\/figure>\n\n\n

1. Salmon<\/h3>\n\n\n

You might already know that salmon\u2019s a superfood for your skin. That\u2019s largely credited to its omega-3 fatty acid content, which helps to reduce inflammation<\/a> that affects gut and skin health alike, says Ali McGowan, MS, RD, LDN<\/a>, a registered dietitian in the Boston area. \u201cSalmon also contains zinc<\/a> and glutamine: two nutrients that help repair the gut lining and keep your skin barrier strong,\u201d she shares.<\/p>\n\n\n

2. Sardines<\/h3>\n\n\n

Sardine girl summer might have hit its peak a few months back, but it\u2019s worth keeping this oily fish in your rotation year-round. \u201cSardines are a powerhouse of omega-3 fatty acids and protein<\/a>, including amino acids that help repair your gut lining and build collagen for your skin,\u201d says McGowan.<\/p>\n\n\n

Tip:<\/strong> Don\u2019t love fish? It\u2019s worth opting for fish oils like HUM\u2019s OMG! Omega the Great<\/a>. Some research<\/a> suggests that concentrated fish oil yields comparable benefits to fish consumption.<\/p>\n\n\n

3. Avocados<\/h3>\n\n\n

Rich in healthy fats<\/a>, fiber<\/a>, and micronutrients, avocados are a nutritional powerhouse that earns their rightful place in any balanced diet for gut health and skin. According to Dani Dominguez, MS, RDN<\/a>, a registered dietitian, certified pet nutritionist, and founder of SunBright Wellness<\/a>, monounsaturated fats help lock in moisture to keep skin soft and hydrated. \u201cThey also assist your body with absorbing skin-supportive nutrients like vitamins A, D, and K to promote skin repair and maintenance,\u201d she continues.<\/p>\n\n\n

Meanwhile, vitamins C and E can help reduce oxidative stress and support a healthy immune response, which in turn supports gut health. Plus, their fiber content promotes healthy gut bacteria and digestive function.<\/p>\n\n\n

Tip:<\/strong> Dominguez suggests leaning into the inherent diversity of avocados\u2014though, of course, you can always stick to your beloved avocado toast as you please. To get more creative, she recommends mashing them into guacamole, adding them to sandwiches or smoothies, and topping them on salads or grain bowls. For a healthy glow from within, she particularly recommends pairing avocado slices with tomatoes and olive oil as a snack or side.<\/p>\n\n\n

4. Blueberries<\/h3>\n\n\n

Since blueberries have antioxidant and anti-inflammatory properties, they can help curb key drivers of skin aging and some digestive conditions, says Dominguez. \u201cThe fiber and vitamin C in blueberries support immune function and digestive health, keeping the gut balanced,\u201d she adds. She suggests aiming to eat a cup of these sweet yet tart berries per day for optimal benefits.<\/p>\n\n\n

5. Strawberries<\/h3>\n\n\n\n
\"balanced<\/figure>\n\n\n

Similar to blueberries, strawberries also make the cut as one of the best fruits for gut and skin health. \u201cStrawberries are high in vitamin C and polyphenols that protect your skin from everyday damage caused by things like sun exposure and pollution,\u201d McGowan explains. They\u2019re also a good source of fiber, which feeds good gut bacteria and ultimately supports healthy digestion<\/a> and skin health, to boot.<\/p>\n\n\n

6.\u00a0 Chia Seeds<\/h3>\n\n\n

By now, you know that it\u2019s worth loading up on omega-3s and fiber for your balanced diet to supercharge the health of your gut and skin. Chia seeds are small-but-mighty, plant-based heavy hitters that offer a solid dose of both nutrients. \u201cThis combo supports a healthy microbiome and gives skin a natural glow,\u201d McGowan shares.<\/p>\n\n\n

Tip:<\/strong> To easily incorporate these into your meals and snacks, McGowan suggests scooping a serving into smoothies, yogurt, or overnight oats.<\/p>\n\n\n

P.S. Since the majority of Americans lack adequate fiber in their diets, chances are you\u2019d benefit from boosting your intake from diverse sources. HUM\u2019s Flatter Me Fiber<\/a> doesn\u2019t only provide a whopping 10 grams of prebiotic fiber in a 4-teaspoon serving, making a major dent in the recommended 25 grams<\/a> of the nutrient for women and 38 grams for men; it\u2019s also formulated to double GLP-1 levels, curb cravings, and promote digestive regularity.<\/p>\n\n\n\n

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\n\t\t\t\t\t\t\t2363 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
Flatter Me Fiber GLP\u20111 Booster<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\tClinically Backed Prebiotic Fiber formulated to double GLP-1 levels, curb cravings, and promote regularity.\u2020\t\t\t\t\t<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t$30<\/span>SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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7. Extra Virgin Olive Oil<\/h3>\n\n\n

Both dietitians highly recommend including EVOO in your diet, which won\u2019t only support your gut and skin but also help decrease the risk<\/a> of everything from chronic metabolic issues and obesity to cognitive decline to even certain cancers. \u201cExtra virgin olive oil is packed with polyphenols (powerful plant compounds) and oleic acid (a healthy fat), both of which support a healthy gut lining and boost the good bacteria in your digestive tract,\u201d McGowan explains. Per Dominguez, dietary EVOO may even help support collagen synthesis<\/a>.<\/p>\n\n\n

Tip:<\/strong> To keep antioxidants intact, McGowan advises using EVOO as a finishing touch on salads, roasted veggies, or whole grains.<\/p>\n\n\n

The Takeaway<\/h2>\n\n\n

When you\u2019re good to your gut, you\u2019re likely to see the results pay off not only in terms of digestive health and function but also in the health and look of your skin. While the RD-approved foods on this list can inch you closer to these wellness goals, the truth is that a balanced diet\u2014rich in fresh, whole foods and diverse nutrients\u2014remains the gold standard to support your well-being at large from the inside out.<\/p>\n\n\n\n

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Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\tTake The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Most of us have a few beauty and wellness goals we\u2019d like to tackle\u2014and fortunately, it\u2019s easier than you\u2019d think to kill two birds with one stone. For instance, if you\u2019re concerned about gut health and the look and vitality of your skin, you can very well tailor your diet to benefit both areas. Ahead, […]<\/p>\n","protected":false},"author":33,"featured_media":43880,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[816,22941],"tags":[252,263,262,22],"coauthors":[21958],"class_list":["post-43877","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-digestion","category-glp-1","tag-clean-eating","tag-digestive-health","tag-gut-health","tag-skincare"],"acf":[],"yoast_head":"\nLooking for a Balanced Diet for Gut Health and Skin? 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Many of which might even be staples in your current rotation.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/balanced-diet-for-gut-health-and-skin\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-30T18:12:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-30T18:12:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/07\/balanced-diet-for-gut-health-and-skin-The-Wellnest-by-HUM-Nutrition-.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1210\" \/>\n\t<meta property=\"og:image:height\" content=\"803\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Michele Ross\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Michele Ross\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/balanced-diet-for-gut-health-and-skin\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/balanced-diet-for-gut-health-and-skin\/\"},\"author\":{\"name\":\"Michele Ross\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/d79498fadfaa639549131f36c0301585\"},\"headline\":\"7 Healthy Foods That Are Low-Key Amazing for Your Gut and Skin\",\"datePublished\":\"2025-07-30T18:12:03+00:00\",\"dateModified\":\"2025-07-30T18:12:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/balanced-diet-for-gut-health-and-skin\/\"},\"wordCount\":930,\"publisher\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/balanced-diet-for-gut-health-and-skin\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/07\/balanced-diet-for-gut-health-and-skin-The-Wellnest-by-HUM-Nutrition-.jpg\",\"keywords\":[\"Clean Eating\",\"Digestive Health\",\"Gut Health\",\"skincare\"],\"articleSection\":[\"Digestion\",\"GLP-1\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/balanced-diet-for-gut-health-and-skin\/\",\"url\":\"https:\/\/www.humnutrition.com\/blog\/balanced-diet-for-gut-health-and-skin\/\",\"name\":\"Looking for a Balanced Diet for Gut Health and Skin? 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