Your gut talks to your skin, so are you listening?

Your skin isn’t just affected by what you put on it, but also by what you put in your body. One of the most overlooked connections in skincare is the gut-skin axis, how the health of your gut microbiome directly impacts your skin microbiome. When your gut is thriving, your skin reflects that balance. But during menopause, hormonal changes can disrupt both ecosystems, making skin drier, duller, more sensitive, or prone to inflammation.

That’s why eating the right foods during menopause isn’t just about managing hot flushes or mood swings, it’s also about feeding the beneficial bacteria in your gut so they, in turn, can support healthy, radiant skin. Here’s what to put on your plate to nourish your body from within.

1. Fatty Fish
Think salmon, mackerel, and sardines, rich in omega-3 fatty acids that help maintain your skin’s moisture, elasticity, and barrier function. They also contain vitamin E, an antioxidant that reduces inflammation and protects against environmental stressors.

2. Avocados
Creamy, satisfying, and packed with healthy fats that support supple skin. Avocados also deliver skin-loving nutrients like vitamin C and E, essential for collagen production and defending against oxidative damage.

3. Nuts and Seeds
Flaxseeds, walnuts, and almonds are nutritional powerhouses for menopausal skin. They’re full of omega-3s, zinc (for skin repair), and selenium (which helps protect against sun damage and pigmentation).

4. Sweet Potatoes
A natural source of beta-carotene, which converts to vitamin A in the body. This antioxidant helps shield skin from sun-related damage and promotes a smooth, hydrated complexion.

5. Red and Yellow Capsicum (Bell Peppers)
Loaded with beta-carotene and one of the richest sources of vitamin C. This means they not only help protect the skin from damage but also support collagen production, essential during menopause when collagen levels drop.

6. Broccoli
Don’t underestimate the humble floret. Broccoli is rich in skin-supporting nutrients like vitamin A, C, and zinc. It also contains lutein and sulforaphane, which protect the skin from oxidative damage and may even lower the risk of certain skin cancers.

7. Soy
Soy contains isoflavones, natural compounds that mimic oestrogen in the body. They’ve been shown to reduce dryness, boost collagen, and improve skin elasticity, making them a valuable ally for menopausal skin.

8. Dark Chocolate
Yes, you can eat chocolate, just make it dark (at least 70% cocoa). Rich in flavonoids, it supports circulation, hydration, and skin density. Just keep the sugar content low to avoid triggering inflammation.

9. Green Tea
Green tea is loaded with polyphenols that calm inflammation, protect against UV damage, and enhance skin hydration and elasticity. A few cups a day can make a visible difference, especially for drier menopausal skin.

10. Water
Hydration is essential, always! As oestrogen declines, skin loses moisture more easily. Drinking water regularly and eating hydrating foods like watermelon, cucumber, and tomatoes can help keep your skin plump and glowing.

Your skin is a mirror of your internal health, especially during menopause. By choosing foods that nourish your gut microbiome and support hormonal balance, you’re also giving your skin the nutrients it needs to stay strong, supple, and resilient. Glowing skin starts in the gut, so feed it well, and it will show.