5 Foods to Eat Daily for Skin + Gut Health

by Corie McInnis | Jan 9, 2024 | Acne, Nutrition Information, Recipes

Is your gut struggling?
An imbalanced gut might have obvious digestive symptoms such as constipation, diarrhea, bloating, heartburn, or abdominal discomfort.
However, your gut is connected to YOUR WHOLE BODY.
So, you may be experiencing other uncomfortable symptoms that are very likely related to your gut health.
~skin issues (acne, rashes, dry skin, psoriasis, eczema)
~blood sugar regulation issues (sugar cravings, fatigue, shakiness, headaches)
~mood imbalance (depression, anxiety, mood fluctuations)
~difficulty maintaining a healthy weight
~poor immune response
~hormone imbalance symptoms (irregular/painful periods)
& so much more!
If you’re struggling with any of these symptoms, here are 5 foods you can incorporate daily to help support your gut health, skin health and overall feel better.

1. Sauerkraut

sauerkraut in glass jar. revel +thrive

Fermented cabbage! Not just for bratwursts.
Sauerkraut has many beneficial probiotics due to the fermenting process. These natural probiotics benefit your gut microbiome balance and gut health. Improving your gut health is paramount to keeping your skin healthy.
Eat a spoonful of sauerkraut each day for some gut-loving friendly microbes!
🚫 Avoid buying any sauerkraut with vinegar in the ingredients. This means that the kraut isn’t naturally fermented- it just has vinegar added to make it taste like the real deal.
✅ Get experimental and make your own kraut at home! Just make sure all of your supplies are as clean as possible. I’ve used this recipe with success!

2. Bone broth

woman eating soup from white bowl. revel + thrive

Bone broth is broth that has been simmered with animal bones for several hours.
This allows the collagen to naturally extract from the bones and cartilage to produce a gut-healing elixir.
There are many different benefits to bone broth!
The collagen found in bone broth is healing to our bones, skin, and gut lining.
Glycine is a component of bone broth that contributes to its amazing gut lining healing powers. It helps to inhibit inflammation and has ulcer healing properties. Glycine is also an inhibitory neurotransmitter helping us to feel more calm and to promote deep sleep.
I recommend drinking a cup of bone broth daily in order to reap the wonderful benefits for your skin and gut health. You can either buy a good quality bone broth or make it yourself. I use this Instant Pot recipe because it’s so easy and fast.
If you make bone broth yourself, please only use bones from pasture-raised, grass-fed animals. If you drink bone broth from conventionally raised animals, you risk consuming environmental toxins and pesticides.

3. Grass-fed butter

three sticks of butter on a cutting board. revel + thrive

My favorite food!
Grass-fed butter is excellent for gut healing.
Butter contains a short-chain fatty acid called butyric acid.
Butyric acid has anti-inflammatory and immune-regulatory benefits. It’s also excellent in promoting the health of your intestinal permeability.
We all know that butter and other saturated fats been demonized over the years for their supposed contributions to cardiovascular disease.
But we now know that there isn’t a scientifically sound correlation between saturated fat intake and increased risk of cardiovascular disease.
Grass-fed butter actually has protective properties for the heart.
This is due, in part, to the amount of vitamin K2 found in grass-fed butter. Vitamin K2 helps to prevent plaque buildup in the arteries.
Some theorize that the old-school advice to avoid foods high in vitamin K2 (like butter and egg yolks) may have perpetuated the heart disease epidemic.
Please only purchase butter that says “grass-fed” on the box or package.
A grass-fed cow will produce the most nourishing butter as it’s rich in nutrients from the pasture they graze on.
Unfortunately, when cows eat a diet that’s unnatural for a cow (such as grains or soy), they produce milk and butter that is lacking in nourishment.
You can actually *see* the difference between grass-fed butter and conventional butter. Grass-fed butter is a more vibrant yellow. This indicates it’s higher in beta-carotene which is an antioxidant that converts to vitamin A in the body.
Vitamin A is also known as retinol. Retinol has been shown to improve skin texture and reduce acne.
While some choose to apply topical retinol to their skin for benefits, you can also reap benefits by eating vitamin A rich foods such as grass-fed butter, beef liver, eggs, cod liver oil, and salmon.

4. Apple Cider Vinegar

glass decanter with brown liquid next to cut apples. revel + thrive

Contrary to what many people believe, your stomach needs to be acidic in order to properly digest food.
Many people who experience heartburn or acid reflux are told that their stomachs are too acidic, therefore they need acid-reducing pills in order to stop the uncomfortable burning sensation.
However, in functional nutrition, we know there is SO much more to the story!
When you eat, your stomach is supposed to trigger gastric acid secretion.
However, this acid secretion trigger may be impaired. Your stomach may not secrete enough acid. This can happen if you:
-eat (or used to eat) a low-protein diet (like vegan or vegetarian)
-experience stress
-eat excess carbohydrates
-drink excess alcohol
-have nutrient deficiencies
-have food sensitivities
When stomach acid is secreted, it lowers the pH of the food in your stomach enough so that it’s then ready to move to the small intestine.
However, if not enough stomach acid is secreted, the food stays in your stomach much longer than it’s supposed to.
The food churns and churns in the stomach. The food keeps churning until it absolutely has to move on into the small intestine (for instance, when the next meal is coming in).
However, as that food churns and churns in the stomach, it putrefies and ferments (because it has been in the stomach far too long).
The off-gassing and pressure from this fermentation process creates a backflow into the esophagus. This is what creates that acid reflux or heartburn feeling in most people.
The issue (for 90% of Americans per Dr. Jonathan Wright) is not enough acid. Not too much acid.
So, how do we combat this?
I always recommend that you work closely with a functional practitioner if you struggle with chronic heartburn. A qualified person will be able to identify the root cause of your heartburn which needs to be addressed holistically. Heartburn is not created in a vacuum.
In the meantime, you can try apple cider vinegar.
Try mixing 1 tablespoon raw ACV (with the mother) in 4 oz of warm water and drink just prior to meals.
This will help to stimulate stomach acid production in order to help your meal digest better. Supporting your stomach acid production is essential to optimizing your skin and gut health.

5. Apple Pectin

stewed apples with cinnamon stick in a pot. revel + thrive


What the heck is apple pectin??
When skin-on apples are cooked for several minutes, they start to naturally release pectin. Pectin has loads of benefits for the gut.
Dr. Tom O’Bryan, a world-renowned gut expert, swears by eating apple pectin every single day in order to:
~promote microbial diversity in the gut
~encourage healing of the gut lining
~reduce inflammation in the gut
~support intestinal permeability function
All of these benefits will in turn promote healthy skin that glows from the inside out!
Dr O’Bryan recommends eating at least one spoonful a day, but you can eat more if you wish.
4 organic apples, washed, seeded, chopped, but not peeled
Handful of raisins (optional)
2 Tbls. Ground cinnamon
Directions: Combine all ingredients in a sauce pan. Pour in filtered water until ingredients are just covered and bring to a boil – about 8-10 minutes. Watch the apple skin – when it begins to take on a sheen, the apples are done. When you see the sheen, turn off the heat. Store apples in the refrigerator.
Please only use organic apples. Conventional apples are heavily sprayed with toxic pesticides and other chemicals that you don’t want in your gut.

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I hope you enjoyed this blog post! Try out a one or two of these gut and skin lovin’ foods and see how you feel!

Take good care,

Corie at Revel + Thrive

Corie McInnis Revel and thrive
Corie McInnis

Corie is a nutritional therapy practitioner. She specializes in helping her 1:1 clients clear up adult acne and ditch digestive discomfort. She believes that a nourishing diet can support the body's innate ability to heal. She's a big fan of grass-fed butter and will not shut up about the gut microbiome.


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Asheville, NC

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restorative wellness practitioner level one

Disclaimer: The information presented on this website is intended for educational purposes only, and it hasn’t been evaluated by the Food and Drug Administration. This information isn’t intended to diagnose, treat, cure or prevent any condition or disease, nor is it medical advice. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change.