7 Excellent Gut Habits for Glowing Skin
Night cream can only do so much. The skin you see in the mirror is the product of how well you sleep, how much sunshine you, hydration and, although you might not know it, by what is happening in your gut.
Gut health is all the rage right now, but it is certainly no trend.
Research points to a link between gut health and skin, although the science is an ongoing process and no single food or product can promise an instant result.
What we can say for certain though is that small, every day habits add up. These are the 7 to begin with, and each one is easy enough to keep up, even if you are having a busy Tuesday.
1. Start with fibre, and go slowly
Fibre feeds the beneficial bacteria in your gut, and that friendly bacterium is the foundation of everything else on this list.Â
Oats or sorghum, lentils in a soup, beans in a salad, are all small additions to your diet that is going to give your gut a boost.Â
You’ll want to add them gradually, because a sudden jump from low-fibre meals to generous bowls of beans is a fast route to bloating.
2. Add something fermented
Plain yoghurt and amasi are easy fermented foods to bring into your day.
You can also look at kimchi and sauerkraut if you want something with a little more flavour.
It might also be best to include unsweetened versions where you can, so the benefits are not buried under sugar.
3. Make hydration a bigger part of your skincare
South African summers are hot and our winters can be dry, and that means you need to stay on top of your hydration.Â
If you find it difficult to remember to drink enough water, you can try to keep a water bottle within reach and sip it through the day.Â
Your digestion and your skin will both appreciate the consistency.
4. Fill your plate with colour
Fruit and vegetables are an excellent source of natural fibre, and all that plant goodness is great for both your gut and your skin.
Go with what is in season, add a handful of herbs, and let your plate look as pretty as you want your skin to feel.Â
You can also add a few toasted nuts and seeds are a soft, satisfying finishing touch.
5. Protect your sleep
A rested body shows on your face. And yet these days, many of us are sleeping badly or less than ever before.Â
To improve your sleep, you can try dimming the lights an hour before bed, keeping your phone out of reach and going to bed at roughly the same time each night. It costs nothing and your body will thank you for it.
6. Wear sunscreen every single day
This one is for your skin rather than your gut, but it protects everything else you are doing.Â
You don’t need us to tell you that the sun can be incredibly harsh on your skin. Wearing a broad-spectrum, water-resistant SPF 30 or higher, and reapplying as needed, is a great way to protect the work that you are putting in.
And in the evening, wash away sunscreen and sweat before you go to bed.
7. Carefully choose your supplements
Fibre support, probiotics, vitamins and skincare essentials all have a place in a routine, but they work best alongside good meals, never in place of them.Â
When choosing your supplements, here’s what you can do:
- Read the ingredient list and serving size.
- Choose products that suit your allergies, medication and dietary needs.
- Introduce one new product at a time.
- Ask a pharmacist, dietitian or doctor about persistent digestive symptoms.
Probiotics deserve a special mention. Their effects depend on the strain, the dose and the individual, so a bigger number on the label does not automatically mean a better product. If you would like help choosing, send us an email and we will gladly guide you.
A soft, steady way forward
You do not need to change everything at once. Pick one habit this week, let it settle, then add another. Gut health is a practice rather than a quick fix, and over time you may notice the difference in your digestion, your skin and your mood.
When you are ready for a little extra support, browse the Oh My Health webstore and choose what suits your routine.
Frequently Asked Questions
What is the best way to support gut health in South Africa?
Build your meals around fibre-rich foods such as beans, lentils, oats, whole grains, fruit and vegetables, and add fermented foods like plain yoghurt or amasi. Increase fibre gradually and keep your water intake up.
Can gut health really affect my skin?
Gut and skin health are linked through diet, immune function and inflammation. That said, no single food or supplement guarantees clearer skin, so steady habits matter more than quick fixes.
How much fibre do I need each day?
WHO guidance suggests that adults aim for at least 25 grams of naturally occurring fibre daily. A mix of whole grains, legumes, fruit and vegetables makes that target easier to reach.
Do I need to take probiotics?
Not everyone does. Probiotics can support gut health for some people, but results depend on the strain, the dose and the individual. A pharmacist, dietitian or doctor can help you decide.
Do I still need sunscreen in winter?
Yes. UV exposure stays strong across South Africa all year, so daily broad-spectrum sunscreen of SPF 30 or higher is a sensible habit in every season.
