You are What you Eat

Think your SPF is enough? Think again. Bushra Hakim uncovers how poor gut health in summer could be the real reason your skin is acting out.

Lighter moisturisers, higher SPF, face mists on rotation – most of us know how to tweak our skincare when summer hits. But while we adjust everything on the outside, the internal systems that quietly support our skin often go ignored. That’s when the issues start. The glow you’ve been chasing gets replaced by irritation, puffiness or fatigue, and no amount of product layering seems to fix it. It turns out that beauty isn’t just about what you put on your skin; it’s also about what’s going on underneath, in the gut. You really are what you eat and, in the heat, what’s happening in your digestive system could be throwing off far more than your appetite.

To gain a better understanding, we spoke with Nagham Noureddine, a clinical dietition, who shed light on what’s really happening internally during these months and how to manage it without completely overhauling your routine.

WHEN YOUR GUT STARTS TO STRUGGLE

Heat changes the way your digestive system behaves. The body loses water more rapidly through sweat, and if that loss isn’t balanced with adequate hydration, digestion becomes sluggish. “Maldigestion and constipation are common issues I see during summer,” says Nagham. These common issues further manifest into acid reflux.

But it’s not just about what happens in the stomach. Poor gut health has wider implications; it can manifest as general fatigue, an upset stomach, or even trigger autoimmune responses. Skin, too, starts to reflect this internal imbalance.

As water levels drop, the body struggles to flush out waste efficiently. Digestion slows, and toxins can build up, leading to dullness and puffiness in the skin. It’s a domino effect: dehydration disrupts the gut, which in turn disrupts your skin.

THE SKIN CONNECTION

A healthy gut supports a strong immune system and that has direct consequences for your complexion. “Skin conditions like psoriasis may be linked to the type of bacteria present in the gut,” Nagham says. “When beneficial bacteria are low, it can impact the immune response and show up on your skin.”

This is why balancing your gut microbiome (those trillions of bacteria that live in your digestive tract) isn’t just about digestion, it’s about keeping inflammation at bay. External signs, such as redness, flakiness, or flare-ups, may be linked to an internal imbalance, especially in the hotter months when the gut is under more pressure.

Nagham recommends focussing on support strategies like including probiotics, fermented foods and staying consistently hydrated. Stress also plays a role in this gut-skin loop, as it can affect both hormone levels and microbial balance. “Stress management is essential. It’s often overlooked but makes a big difference,” she notes.

The scorching sun adds another layer of complication. “Spending long periods in the sun can lead to skin burn where skin elasticity is lost,” she says. Without internal hydration and gut support, the skin becomes more vulnerable to damage from the elements, despite the topical care you may be providing.

HOW TO SUPPORT YOUR GUT, SMARTLY

Nagham believes in consistency, not extremes. That’s where probiotic protocols come in, but they need to be done right. “Probiotics and prebiotics must be taken together,” she explains. They work in tandem, where prebiotics feed the probiotics, allowing them to thrive in the gut.

For supplements to be effective, dosage and timing matter. “You need 50 billion or more CFUs,” she says. “And always take them with your main meal to maximise efficacy.” This ensures that the live bacteria survive digestion and reach where they’re needed.

If you’ve recently taken antibiotics, the maintenance timeline is longer. “Protocols suggest continuing probiotics for six months after antibiotics,” she says. “For general gut maintenance, three months is usually enough.” However, we recommend that you consult a specialist for personalised care. The key isn’t dramatic change, but gentle support over time. Eating probiotic-rich foods like yoghurt or kefir alongside fibre-rich prebiotic foods such as oats, bananas or leafy greens can do more for your body than any single supplement alone.

HER GOLDEN RULE

Despite all the strategies available, Nagham’s personal advice is as simple as it gets. “Hydrate with water, please! It makes up 70% of our body,” she says. That’s her non-negotiable, especially in the summer. It’s also the easiest place to start. Water doesn’t just support digestion, it keeps everything from your skin to your energy levels functioning as they should.

The next time your skin looks dull, your stomach feels uneasy or you’re running low on energy despite doing all the “right” things externally, consider what’s going on inside. Your gut plays a much bigger role than you might think and, in the rising heat, it could be the missing link between feeling bloated and feeling balanced.

Connect with Nagham Noureddine @dietitian_nagham_n