Fermentation and the Role of the Microbiome for Gut & Skin Health

Introduction: A Healthy Gut Reflects in the Skin

The skin is our largest organ, and its vitality largely reflects the health of the body as a whole. The gut microbiome has been coined the “second brain”, due to its influence on nearly all physiological (and even psychological!) processes. Hippocrates is often quoted as saying that ‘all disease begins in the gut.’ – and modern science increasingly supports that gut health is central to our overall wellbeing.

While the gut and skin may seem like distant systems, they have a bidirectional relationship through what scientists call the gut-skin axis. They each have their own unique microbiome that thrives on balance and nourishment. When our digestion is off, whether due to stress, poor diet, or inflammation, it can show up as breakouts, dullness or skin flare ups like eczema. 

This is where the microbiome plays a vital role, and why supporting it through diet, lifestyle, and gentle herbal remedies can have far-reaching effects, inside and out.

The Microbiome and Its Far-Reaching Impact on Our Health

Your gut microbiome is a vast community of bacteria, fungi, and other microorganisms that live mostly in your intestines. These tiny organisms are essential not only for  digestion, but also for immunity, mood regulation, and yes, even your skin’s health! 

When your microbiome is diverse and balanced, your gut lining remains resilient, inflammation stays in check, and toxins are processed efficiently. But when it falls out of balance (a state known as dysbiosis), symptoms can be felt throughout the entire body, from energy levels to skin health.

Fermented Foods: A Natural Ally for Microbial Balance

One of the most accessible and powerful ways to support microbiome health is by eating fermented foods. These include staples like kefir, aged yogurt, sauerkraut, kimchi, and kombucha. These foods naturally introduce beneficial bacteria (probiotics) into the digestive tract. These friendly microbes can help rebalance gut flora, support immune function, and strengthen the gut lining.

Research suggests that fermented foods may help regulate inflammatory markers (Wastyk et al., 2021), improve digestion (Marco et al., 2017), and even benefit skin conditions such as acne or rosacea by supporting immune balance and microbiome health (Salem et al., 2018; Mann et al., 2020). Their benefits are gentle, cumulative, and best felt when consumed regularly.  

If you are experiencing histamine intolerance or more severe gut dysbiosis, fermented foods may aggravate symptoms. In this case, it’s important to connect with a medical professional or consult with a herbalist for more bioindividual support. 

Heartburn, Indigestion, and the Microbiome

Digestive discomforts like heartburn and acidity often signal an imbalance in stomach acid or irritation of the gut lining—factors that can influence the microbial environment downstream. 

That’s why we recommend gentle herbal support alongside fermented foods and dietary shifts. Our Acid Calm Formula combines marshmallow root, meadowsweet, and chamomile, all known for their soothing effects on the stomach lining. When taken before meals, it helps buffer acidity while calming inflammation.

Likewise, our Digestion Tea—featuring fennel, cardamom, dandelion root, and meadowsweet supports digestive ease after meals, helping to relieve bloating and support bile flow, which is key for breaking down fats and supporting microbial diversity.

Tips for Gut and Skin Harmony

To truly support your gut and skin holistically, try layering these approaches:

• Eat Fermented Foods Daily: A spoonful of sauerkraut, a splash of apple cider vinegar, or a glass of kefir can all contribute to microbial diversity. 

• Diversify Your Diet: A healthy microbiome thrives on variety. Different foods feed different strains of bacteria in our microbiome. Eating a variety of whole foods weekly allows you to get a broad spectrum of healthy bacteria, polyphenols, amino acids and nutrients to support microbiome diversity.

• Lean on Herbal Allies

• Take 2 Acid Calm capsules before meals (up to 6/day)

• Sip Digestion Tea after meals or when discomfort arises

• Reduce Known Irritants: Limit alcohol, caffeine, highly processed foods, and NSAIDs, which can disrupt the microbiome and inflame the gut lining.

• Support Regular Elimination: A sluggish bowel can back up toxins. Our Detox Mix or Detox Tea may be helpful here, too!

• Prioritise Stress Relief: High cortisol levels can impair digestion and alter gut flora. Gentle practices like morning sunlight, yoga, nature walks, or meditation can make a meaningful difference.

The Takeaway: Small Consistent Routines Bring Meaningful Change!

Supporting your microbiome is about creating a lifestyle that supports your health as a whole. We don’t need to overhaul our lives, but we do need to bring in small, consistent practices and support that help us feel our best. Consider bringing in simple practices like sipping warm tea after meals, adding in a few new fermented foods a week, or taking our Acid Calm supplements consistently. These can help your gut and skin find greater balance over time.

Healing doesn’t happen overnight, but with consistency and the right support, your body knows how to restore itself. We’re here to support you every step of the way.

If you’d like structured support, our Indigestion & Heartburn Essentials bundle offers a simple way to bring together key herbal allies. For more support, consider our 7-Week Gut Health & Digestion Support Programme with Herbalist Guidance!