The Gut–Skin Connection: Why Gluten Triggers My Acne

Recently, I shared two images showing the difference in my skin when I eat gluten and when I don’t.

The change is noticeable. And there's a scientific reason why.

I’ve spoken openly about this before, and this is where I believe some of the trouble with my skin started, aged 21. It’s been a long journey of understanding my body, and what I’ve learnt is, this isn’t just about gluten.

It’s about inflammation, stress and the gut.

Let’s deep dive into WHY.

There is a deeply interconnected relationship between:

• What we eat

• How our body digests it

• Stress levels

• Our immune system

• And our skin

The gut plays a crucial role in regulating our immune responses and maintaining our overall health. It also plays a crucial role in keeping inflammation in check in the body. Many skin conditions can be linked back to internal inflammatory conditions. This is why, more often than not, creams, lotions and potions won't work long term to support skin health and more complex conditions. And why my skin is flaring up so badly, at the moment, no matter what I put on it.

Your Gut: The Command Centre of Immunity

Here’s something fascinating:

Around 70% of your immune cells live in your gut.

Your gut isn’t just a digestive tube. It’s a powerful immune organ. It regulates inflammation, processes nutrients, and houses trillions of good bacteria, immune cells and microorganisms, often referred to as your gut flora or microbiome.

When that microbiome is balanced and diverse, it helps:

• Regulate immune responses

• Support smooth digestion

• Reduce inflammation

• Absorb nutrients effectively

• Protect against harmful bacteria

But when that balance is disrupted, a state known as dysbiosis, the immune system can become overwhelmed, reactive and inflammatory.

And inflammation doesn’t just stay in the gut. It affects the entire body and can show up on the skin.

What Disrupts the Microbiome?

Dysbiosis can develop for many reasons, including:

• Poor or nutrient-depleted diet

• Overuse of antibacterial products

• Frequent antibiotic use

• Chronic stress

• Alcohol excess

• Lack of sleep

  
  

For me? It was stress.

Stress: The Quiet Inflammatory Trigger

At 21, I was living four hours away from home in a stressful job. I was partying, drinking alcohol regularly and not nourishing myself properly. I was surviving, not thriving.

Chronic stress, alcohol consumption and a bad diet reduces the diversity of beneficial gut bacteria and creates room for harmful bacteria to multiply.

When the gut becomes overwhelmed, it becomes inflamed and depleted of protective bacteria, it can begin to react disproportionately to 'triggers' that enter. Even things the gut was once able to tolerate and digest.

That’s when sensitivities can surface, or intensify.

In my case, gluten became the trigger.

When the Gut Feels Threatened

I began experiencing:

• Severe stomach cramps

• Diarrhoea

• Fatigue

• Frequent colds and infections

  
  

My immune system was struggling. My gut was inflamed. Gluten became the “enemy.”

When I removed gluten, the symptoms resolved fairly quickly, my digestion improved, my energy lifted. Luckily it was quite easy for me to notice that was the trigger. Its not always this easy.

Eventually, I moved home. Life softened and stress reduced. I continued to avoid gluten, changed my eating habits, exercised more and felt so much happier and healthier. I reduced the amount I was poorly and the fatigue and physical symptoms I was experiencing disappeared.

Interestingly, during that calmer chapter, I could tolerate small amounts again without major reaction.

This tells us something important.

The body is adaptable.

When supported correctly, it can regulate.

Fast Forward to Now…

My relationship with gluten isn't fixed, the gut has a memory.

Sometimes I get frustrated with restriction and reintroduce gluten more regularly. And while I no longer experience the severe digestive symptoms I once did, something still happens.

The reaction has simply shifted.

Instead of cramps, I now experience:

• Bloating

• A puffy face

• Fatigue

• And most notably… painful cystic acne.

  
  

Cystic acne is an inflammatory condition. It forms deep under the skin and is often linked to internal inflammatory triggers.

For me, gluten clearly still sparks an inflammatory response, even if it’s subtler than before.

My gut may not revolt dramatically anymore, but it still perceives gluten as a stressor, especially in larger amounts and I've been eating it again since Christmas. Over time, that build up of low-grade inflammation shows up on my skin.

The Bigger Picture

This isn’t about demonising gluten.

Many people tolerate it perfectly well.

This is about understanding your individual inflammatory load.

Your body keeps score of:

• Stress

• Sleep

• Emotional strain

• Diet

• Alcohol

• Hormonal shifts

• Environmental exposure

When your system is already carrying stress, even something minor can tip it over the edge.

Inflammation is cumulative.

And your skin is often the messenger.

Why Creams Alone Don’t Solve It

When my skin is flaring badly, no topical product can override what’s happening internally.

Skincare can support. It can soothe and it can strengthen the barrier. But, if the root cause is systemic inflammation, the real work happens inside.

That’s why I always take a holistic approach at Spirit Rituals. We look beyond the surface. We can explore lifestyle, stress, nourishment, and nervous system health, because skin health is whole-body health.

What I’ve Learned

My journey with gluten has taught me:

• The body whispers before it screams

• Stress is often the original trigger

• Healing isn’t linear

• Different levels of inflammation can change how it presents

• And restriction without understanding isn’t empowerment

  
  

The goal isn’t perfection.

It’s awareness.

It’s noticing patterns. It’s listening to flare-ups. It’s responding with care rather than punishment.

If Your Skin Is Flaring…

Instead of asking:

“What product do I need?”

Try asking:

• Am I stressed?

• How is my digestion?

• Am I sleeping well?

• Have I been nourishing myself consistently?

• What has changed recently?

  
  

Your skin is not misbehaving.

It’s communicating.

And when we learn to listen, we can work with the body rather than against it.