The Best Foods for Healthy Skin: How Gut Health & Nutrition Create a Natural Glow | EP 392

Summary

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The Best Foods for Healthy Skin: How Gut Health & Nutrition Create a Natural Glow

Podcast: The Dr. Gundry Podcast
Host: Dr. Steven Gundry
Episode: 392
Date: February 24, 2026

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Episode Overview

In this concise and focused episode, Dr. Steven Gundry shares his essential foods and nutrients for healthy, glowing skin, emphasizing the strong connection between gut health and skin vitality. Gundry highlights specific foods, fibers, and vitamins that support both the gut and skin, uncovers the science behind why these foods work, and offers practical, accessible tips to incorporate them into your daily diet. The episode is packed with rapid-fire, actionable advice for listeners seeking natural ways to improve their skin from the inside out.

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Key Discussion Points & Insights

1. The Gut–Skin Connection

[01:27]

• Dr. Gundry stresses that “gorgeous skin is an inside job” and asserts that what happens in your gut directly impacts your skin:

  “Believe it or not, your gut, the lining of your gut is your skin turned inside out. And what happens in your gut is…not like Las Vegas. What happens in your gut doesn’t stay in your gut, and it’s reflected on your skin.”
  — Dr. Gundry [01:34]

2. Probiotics: “Good Gut Buddies”

[01:37]

• Gut health begins with probiotics—it’s essential to have good, live bacteria in the gut to support skin health.
• Fermented foods (vinegar, kimchi, plain goat & sheep kefir/yogurts, coconut yogurt, miso, sauerkraut) and quality probiotic supplements are recommended.
• New research, summarized in Gundry’s upcoming book "Gut Check," reveals even dead probiotic bacteria (postbiotics) support skin health.

3. Prebiotics: Feeding the Microbiome

[04:00]

• Prebiotics, especially soluble fiber, are critical for fueling beneficial gut bacteria.
• Gundry uses the “grass seed” analogy:

  “Probiotics are basically grass seed...unless they fertilize and water the grass seed, it’s never going to grow.” [04:25]

• Soluble fibers (in flaxseeds, selected veggies) are preferable over insoluble fibers (in some grains), which he likens to “swallowing razor blades.”
• Flaxseeds specifically highlighted for their fiber, omega-3 fats, protein, and lignans, which can improve the microbiome and offer cancer-protective effects.

4. Top Skin-Nourishing Foods (With Preparation Tips)

[07:37+]

• Artichokes:
  Great source of soluble fiber and easy when bought frozen or canned.

  “Incorporate them into the meals you’re cooking…just an amazing source of soluble fiber.” [07:40]

• Leeks:
  Prebiotic fiber superstar. Reminisced about their prevalence in European cuisine and encourages listeners to try them.

  “We really have never appreciated the ability of leeks as a great source of prebiotic fiber.” [08:20]

• Okra:
  Absorbs lectins and is packed with polysaccharides.

  “Bake them at 400, 425 degrees, flip them over…you will have the tastiest okra potato chips.” [09:35]

• Jicama:
  Crunchy, raw or roasted, great for dips and salads, another excellent prebiotic source.

  “Tastes like a cross between an apple and a potato.” [10:30]

5. Foods Rich in Silica & Antioxidants

[11:11]

• Dark Leafy Greens (arugula, Swiss chard, bok choy, radicchio):

  “They all provide the body with vitamin A…vitamin C, which undoes the sun’s damage…and vitamin E, which helps keep your skin calm and comfortable.” [11:14]

• Artichokes also repeated here for their silica and fiber content.

6. Mushrooms & Polyphenol-Rich Foods

[12:30]

• Mushrooms are loaded with biotin and polysaccharides—favored by gut bacteria.
• Olive Oil:
  High in essential fatty acids, Vitamin E, polyphenols (hydroxytyrosol, tyrosol) for skin and vascular health:

  “More blood flow to your skin means your skin looks more radiant. And…you don’t have to just drink olive oil—Sophia Loren credited her beauty to putting olive oil on her skin daily.” [13:55]

7. Additional Skin Superstars

• Sweet Potatoes:
  High in beta-carotene (Vitamin A precursor), Vitamin E, antioxidants.

  “Vitamin A fights skin discoloration...retinoic acid…is also an interesting mitochondrial uncoupler.” [14:47]

• Walnuts:
  A zinc powerhouse (8% daily value in 1 oz.), with omega-3 fats.
• Avocados:
  Oleic acid, Vitamin E, and lots of fiber for gut health.
• Turmeric:
  Cited for its anti-aging, anti-wrinkle benefits, both ingested and applied topically.

  “In a dual study…the application of topical turmeric extract reduced the appearance of facial hyperpigmentation and fine lines and wrinkles.” [15:29] “Why not try a turmeric mask at home and let me know the results?” [15:55]

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Memorable Quotes & Moments

• On priorities for skin health:

  “Gorgeous skin is an inside job.”
  — Dr. Gundry [01:30]

• On the need for both probiotics and prebiotics:

  “So many of us make the mistake that all we have to do is swallow probiotics and everything else takes care of itself. And unfortunately, that’s not true.”
  — Dr. Gundry [04:41]

• Regarding olive oil beauty secrets:

  “Sophia Loren credited her incredible beauty to putting olive oil on her skin daily. And I recommend you do the same thing.”
  — Dr. Gundry [13:55]

• On turmeric for skin:

  “Why not try a turmeric mask at home and let me know the results?”
  — Dr. Gundry [15:55]

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Listener Questions: Collagen & Bone Health

[15:57]

• Responding to a question about different collagen peptide products, Dr. Gundry reviews recent clinical trial data showing statistical significance in improving bone markers (in company-funded studies).
• He highlights that collagen seems beneficial partly because it’s fermented by gut bacteria, improving gut wall health, and connects osteopenia/osteoporosis to leaky gut.

  “When you repair the leaky gut, the osteopenia and the osteoporosis resolves. Like Hippocrates said, all disease begins in the gut, and osteopenia and osteoporosis are no exception.” [18:01]

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Time-Stamped Key Segments

• 01:27 – Probiotics’ role in skin health
• 04:00 – Importance of soluble fiber and prebiotics
• 07:37 – Top prebiotic and skin-friendly vegetables (artichokes, leeks, okra, jicama)
• 11:11 – Dark leafy greens, silica, and vitamin-rich foods
• 13:00 – Mushrooms, olive oil, and polyphenols
• 14:47 – Sweet potatoes, walnuts, avocados, turmeric
• 15:57 – Listener Q&A on collagen and bone health
• 18:01 – Connection between leaky gut and osteoporosis

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Practical Takeaways

• Prioritize a diverse, fiber-rich, plant-forward diet to feed friendly gut bacteria.
• Integrate probiotic and prebiotic foods regularly—fermented foods, fiber-rich veggies, and fruits.
• Don’t fear fat: High-quality extra virgin olive oil and nuts serve both your gut and your skin.
• Experiment with topical and ingestible turmeric for skin radiance.
• Remember: Issues with skin may be improved by focusing on your gut health.

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Dr. Gundry’s Tone & Style

Dr. Gundry’s delivery is practical, science-backed, and peppered with anecdotes and real-world tips. He emphasizes empowerment and experimentation, inviting listeners to try his advice and observe the results in their own health and skin.

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Transcript

[A]

Doctor Gundry here and welcome to the Dr. Gundry podcast. Now I have some exciting news to share. We're changing things up right here starting today. So Instead of airing two episodes a week, one long, one short, based on your feedback, we're now publishing four times a week each a short 10 to 20 minute episode on a laser focused topic. So let's dive into our first of four quick health tips this week. Today I'm going to reveal the most powerful foods to eat for glowing youthful skin, because gorgeous skin is an inside job. I'll be right back in just a moment, so stay tuned. Would you like to simplify your life so you can spend time on things that really bring you joy? Trithri Market, the online healthy marketplace that delivers affordable groceries to your door and this podcast to your ears. Show your thanks for their Support of the Dr. Gundry podcast by signing up for a membership today. Plus, you'll reap the benefits by saving a ton of money on your grocery budget. Go to thrivemarket.comgundrypodcast for 30% off your first order and and a free $60 gift.

[B]

Number one on my favorite foods for healthy skin are foods that contain probiotics. Now, good health begins in the gut. Believe it or not, your gut, the lining of your gut is your skin turned inside out. And what happens in your gut is, is not like Las Vegas. What happens in your gut doesn't stay in your gut and it's reflected on your skin. So your gut health has a direct impact on your skin. So probiotics are the good gut buddies. So you really want good gut buddies to outweigh the bad guys. Now there are lots of foods that provide either probiotics, which are living bacteria, or postbiotics. And postbiotics are the fermentation products that bacteria make. And interestingly enough, as you'll learn in Gut Check, my new book, Dead Bacteria, Dead probiotics actually are incredibly useful for fostering good skin health. So fermented foods like vinegar, kimchi, goat and sheep kefir that are plain, goat and sheep yogurts, coconut yogurts, miso sauerkrauts, and various probiotic supplements are a great way to to improve your skin health. There are some specific probiotic bacteria that have been shown to enhance skin thickness, skin health, hair growth, hair health. And that's exciting new information that a number of us have been talking about recently. Number two prebiotics. Now it goes without saying that prebiotics are important for skin health in that they support a healthy gut microbiome. Remember, think about probiotics as basically grass seed. The problem with grass seed is I tell my patients in the desert that if I give them grass seed and tell them to go plant it, unless they fertilize and water the grass seed, it's never going to grow. And so many of us make the mistake that all we have to do is swallow probiotics and everything else takes care of itself. And unfortunately, that's not true. You've got to feed the friendly bacteria what they want to eat. And we're beginning to know exactly what these guys like to eat. And these are called prebiotics. Prebiotics primarily with soluble fiber. Now, people say, oh, fiber is really good for you and you need lots of fiber. But don't make no mistake, there are soluble fibers and there are insoluble fibers. The problem with insoluble fibers, like in grains, is these are literally like swallowing razors, blades, which will damage the wall of your gut and that damage will be reflected in your skin. So soluble fiber, on the other hand, is what your gut buddies want to eat. And soluble fiber will not damage the wall of your gut. Quite the contrary, it will help repair the wall of your gut. And as the wall of your gut gets happier and happier and that'll be reflected on your skin. So flaxseeds. Flaxseeds are a great source of soluble fiber. They're great sources of a short chain omega 3 fat, which is called alpha linolenic acid ala. And it's also a great source of protein. There's a recent study showing that the lignans in flaxseed or high lignan flaxseed oil actually change the microbiome in a positive way that suppresses breast cancer growth. Sounds good to me.

[A]

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[B]

Artichokes. You know, artichokes get a bad rap for being hard to prepare. Get the frozen artichokes and eliminate all the hard work or get them in a can. I particularly like them frozen because then I can do anything I want with them. They're available in most grocery stores in the freezer section. They're available at Trader Joe's. Incorporate them into the meals you're cooking. Put them in soups, cook them in stews. I like to saute them with olive oil. I like to bake them with olive oil and salt and pepper. They're great with garlic sprinkled on them. It's really easy to do and they're just an amazing source of soluble fiber. Leeks. I just got back from England and France and I can tell you that almost every meal I had there had some form of leek, either as a part of the dish or in a soup or in a stew. And it always reminds me how we really have never appreciated the, the ability of leeks as a great source of prebiotic fiber. They're a cousin, they're part of the onion family. And again, it was just amazing how many times I had leeks in a week in London and Paris. It should be part of our diet. And they're really easy to prepare. Make sure you slice them in half the long way and rinse thoroughly before you cook them because they can contain some grit, but that's the easy way to fix them and then just treat them like you would treat onions. They don't have the pungency of onions, so people who don't like onions can actually do great with leeks. Now, okra is one of my all time favorites. Okra, believe it or not, absorbs lectins. But more important than that, okra is loaded with mucopolysaccharides with polysaccharides. Now, a lot of people don't like the slimy effect of okra. That's okay. Buy it frozen, slice them in half, put them in a bag with olive oil, salt and pepper, some seasonings, throw them on a baking sheet, bake them at 400, 425 degrees, flip them over in about 10 minutes you will have the tastiest okra potato chips. We have yet to get a batch to the dinner table because they're gone the minute they come out of the Oven. It's here on my YouTube channel.

[A]

Try it out.

[B]

Jicama. Jicama is another great root vegetable that tastes like a cross between an apple and a potato. You can actually roast it or eat it raw. You can put it in a salad. I like to use it as a dipping chip for my guacamole. And reminder, please don't put tomatoes in your guacamole. It's not supposed to be in there. You can also supplement with prebiotic fiber. I like inositol, myo, inositol and inulin, and they're readily available as supplements. All right, the number three food, foods

[A]

that are high in silica.

[B]

Now, silica is basically sand. Dark leafy greens are full of silica, arugula, Swiss chard, bok choy, radicchio. They also pack a powerhouse of polyphenols and antioxidants that that your skin needs. They all provide the body with vitamin A, which works against dry, flaky skin. They provide vitamin C, which undoes the sun's damage to collagen and elastin. And they have vitamin E, which helps keep your skin calm and comfortable. But what most important in these greens is it's high in the content of silica in dark leafy greens. What else is high in silica? Artichokes. So there's a double good reason to get these little guys into your diet. And again, it couldn't be easier now that we have frozen artichoke hearts. Number four, mushrooms. Mushrooms are loaded with biotin, but perhaps more importantly, they're loaded with these polysaccharides, which are one of the favorite foods of your gut microbiome. And the happier and more diverse your gut microbiome is, the happier the wall of your gut is. And that'll be reflected once again in how great your skin looks. Number five, olive oil. High quality organic extra virgin olive oil is boiling brimming with nutrients that benefit your skin, including essential fatty acids and vitamin E. But more importantly, it's loaded with polyphenols like hydroxytyrosol and tyrosol that have been shown to improve skin quality by improving the wall of your gut. There's an exciting new paper that shows it even improves the ability of your blood vessels to expand and contract properly. And more blood flow to your skin means your skin looks more radiant. And don't forget, you don't have to just drink olive oil. Sophia Loren credited her incredible beauty to putting olive oil on her skin daily. And I recommend you do the same thing. Number seven, sweet potatoes. It's rich in beta carotene, which is the precursor of vitamin A, vitamin E and antioxidants. Vitamin A fights skin discoloration. I bet you a lot of you are putting retinoic acid on your skin. That's vitamin A. And retinoic acid is also, by the way, an interesting mitochondrial uncoupler. Vitamin E supports the collagen production in your skin. Finally, walnuts. One ounce of walnuts contains 8% of the daily recommended value for zinc and zinc is incredibly important for skin function. Walnuts are also an excellent source of short chain omega 3 fats like alpha linolenic acid. Avocados, before I go, avocados are a fantastic source of oleic acid, the same fat in olive oil, but they contain vitamin E and a ton of fiber, prebiotic fiber that your gut buddies are going to love. Turmeric. Let's not forget turmeric. Turmeric is also shown to fight fine lines and wrinkles. There's an abstract in a dual study, random clinical trial that the application of topical turmeric extract reduced the appearance of facial hyperpigmentation and fine lines and wrinkles. And it was actually a split face

[A]

study among Caucasian women.

[B]

Turmeric was combined with niacinamide. Women put it on one side of the face and applied placebo on the other and the combination product was significantly better at improving fine lines and wrinkles than just alone. So tell you what, why not try a turmeric mask at home and let me know the results.

[A]

Now it's time. From the Question of the week. This question comes from nasuoco4615 on YouTube. On my episode about collagen she asked what about Varisol Fortebone and Fortigel collagen powder? Well that's a great question. These are specific collagen peptides and just to be clear, peptide are hormone like substances. And there are several human trials of women with osteopenia who have been supplemented with these products for both short term and long term studies. One about three months, one year and now one in five years. And there is a statistical significant difference in changes in bone score markers, T markers in the treated group. And that's exciting. What worries me a little bit is that all of these papers, all of the studies were supported by the company that manufactures this product. So I'm always a little bit buyer beware that there might, I'm not saying there is some interest in that company in the results that they got. And that's all I'm going to say about that. However, one of the things that intrigues me is that maybe these products work. And they certainly do appear to work by actually being fermented by the gut microbiome. And the benefit is in repairing the gut wall. Because if you've read any of my recent books, osteopenia and osteoporosis is actually

[B]

caused by leaky gut.

[A]

And what I've seen in my practice is when you repair the leaky gut, the osteopenia and the osteoporosis resolves. Like Hippocrates said, all disease begins in the gut, and osteopenia and osteoporosis are no exception. But great question. Now it's time for the review of the week. This review comes from 2824over on YouTube. On my episode about the new food pyramid, they said thank you for sharing your experience Dr. Gundry. I've been eating from farms for the last nine years and my health is rebounding. Support your local farmers. Peace and love. Well Eddie 02824, you couldn't have said it better. The more we support our local farmers and know how our food is grown and raised, the better off we're going to be.

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