Drago also noted that there tends to be a link between digestive issues like IBS (Irritable Bowel Syndrome) and SIBO (Small Intestinal Bacterial Overgrowth) and skin conditions. And that treatment of said condition can benefit the entire axis. “For example, if you take antibiotics for SIBO, you’ll likely experience relief from your rosacea symptoms, too.”

Foods that support your gut and your skin

While I was fascinated by these findings, I found them overwhelming. For a total beginner like me, how could I begin to make positive changes? I asked Dr. Drago if I could “repair” or “cleanse” my gut. “Emptying everything is not the way, the idea is to care and support,” she told me. “Just like you take care of your garden, you’re not burning everything down and starting from scratch again.” Instead, Dr. Drago recommended a simple approach.

“Eat 30 different nuts, fruits vegetables, cereals, and spices per week,” she said. “The more diverse your food is, the more diverse your gut microbiome is going to be. Diversity, like in every ecosystem, breeds resilience and health.” To understand more, Dr. Drago suggested I listen to The Gut Stuff podcast.

Another trusted friend, Dr. Justine Hextall, consultant dermatologist at the Tarrant Street Clinic, is similarly passionate about understanding the relationship between the gut and the skin. “Alcohol and sugar are not great for the gut barrier,” she told me. “I’m not saying you can’t eat cake or have a drink, but it’s something to be mindful of. Instead, try and focus on complex foods, rainbow-colored vegetables, and fermented foods like kombucha, yogurts, and kefir, that feed your gut bacteria.” She also suggested eating within a window, noting that fasting can help support the good bacteria in your gut. “If you feel like you need a snack, stick to something simple.” Think yogurt with blueberries and flaxseeds.

Dr. Hextall also reminded me of the holistic things I could do for my health that might also support my skin. “Sunlight first thing will help to get your circadian rhythm going, and a good night’s sleep will help to manage stress. These things are also great for your gut.”

Supplements for gut and skin health

Six years ago, Dr Hextall decided to start incorporating probiotics into her clients’ treatment plans instead of antibiotics that kill off both the good and bad bacteria. It’s not, she tells me, something they want people to have a dependency on, but rather “another tool in their gut/skin health kit.”

Switching to a gluten-free, dairy-free diet

I felt so inspired after these conversations that I embarked on a six-month gut health overhaul. With the help of tailored guidance from nutritionist Maz Packham, I started with a gluten- and dairy-free diet (something I found surprisingly easy to adjust to), and privately arranged a blood, stool, and breath test. And, what do you know? I’ve got SIBO, the small intestine bacterial overgrowth that came up time and time again in my research. In due course, I will take the steps to treat the condition (essentially, a period of even stricter dietary changes) but, for now, at least I know what I’m working with.

Since cutting out dairy, my digestion is calmer and my skin texture is noticeably smoother. And while I did remove things from my diet, it’s largely been a journey of adding things in that has helped limit any feelings of being deprived. Granted, I have since reintroduced some gluten, but it’s significantly less than before.

One thing I’m certain about: After many years of navigating and researching my own rosacea, I can confirm that there are no miracle cures or one-size-fits-all solutions. But, being more mindful of what I feed my gut has made a measurably positive difference to my mind, my body, and, yes, my skin.