Can What You Eat Really Affect Your Skin? We Asked an Expert Dietitian.

sneak peak to podcast episode

At La Pelle, we believe that skincare doesn’t start and stop at the bathroom cabinet — it starts in the kitchen, too. In our latest podcast episode of Beyond the Skin, we sat down with accredited dietitian Bianca to unpack one of the most commonly asked questions in clinic:

Does diet really impact your skin?

Her insights and the latest medical research might change how you look at your plate — and your face.

The Truth About Gut Health, Sugar & Acne

In the podcast, Bianca highlighted that the connection between diet and acne isn’t just about cutting sugar — it’s about supporting the health of your gut microbiome. A diet high in ultra-processed foods and excess sugar can impact the balance of gut bacteria, which may influence inflammation and skin conditions like acne.

Emerging research backs this. A 2023 review in the Journal of Clinical and Aesthetic Dermatology found a growing link between dysbiosis (an imbalance in gut bacteria) and inflammatory acne, suggesting that a healthy, diverse gut microbiome may support clearer skin.

La Pelle Tip: Rather than eliminating food groups, focus on nourishing your gut with fibre-rich foods like legumes, vegetables, and fermented options such as kefir, sauerkraut, or yoghurt (if tolerated). A healthy gut often reflects in healthy skin.

?What About Dairy?

Bianca discussed how the link between dairy and acne is often overstated — and not as clear-cut as social media makes it seem. She explained that for some individuals, dairy may trigger breakouts due to underlying intolerances or sensitivities, rather than dairy itself being universally harmful. She also touched on how powerful the placebo effect can be — if someone believes dairy causes breakouts, the stress or expectation alone might influence their skin.

Research remains mixed. A 2024 review in Nutrients found a possible association between dairy (especially skim milk) and acne in some people, but the studies noted wide variability based on individual response.

La Pelle Tip: If you suspect dairy might be affecting your skin, try tracking your intake and symptoms — or explore a short trial of dairy-free alternatives with the support of a clinician or dietitian. But remember: not everyone needs to cut dairy to have clear skin.

No, Dr. Dray does not believe collagen supplements directly produce more collagen in the skin.

Dr Dray explains that collagen supplements are broken down into amino acids during digestion, and the body distributes those nutrients where needed—not specifically to the skin. There’s no guarantee they’ll boost skin collagen. She encourages evidence-based skincare like retinoids, vitamin C, and sunscreen to support real collagen production.

Supplements, Antibiotics & Collagen Powders — Do They Really Work?

Bianca also opened up a meaningful conversation about the overuse of antibiotics for acne and the growing reliance on supplements, including collagen powders. While these solutions can be helpful in the short term, she stressed that they're not one-size-fits-all, and in many cases, don’t address the root cause.

Antibiotics, for example, are commonly prescribed for inflammatory acne, but long-term use can disrupt gut health and microbiome balance — potentially creating more issues than they resolve. A 2023 paper in the Journal of Dermatological Treatment advised caution with prolonged oral antibiotic use, especially when no gut or topical support is provided.

As for collagen peptide supplements, the real issue lies in marketing. While some studies show slight improvements in skin hydration and elasticity after daily use for 8–12 weeks, the key takeaway is that these supplements don’t directly create more collagen in your skin. Bianca explained that your body breaks collagen peptides down into amino acids, and what happens next depends on your overall nutritional status, gut health, and existing collagen degradation.

La Pelle Tip: Be cautious of the connotation that collagen powders “build” skin collagen. They may offer modest support, but their effectiveness is limited without the foundation of a nutrient-dense diet, healthy gut, and professional skincare plan. No supplement can outpace poor internal health.

Hank Green emphasizes that the human body has its own efficient detoxification systems—primarily the liver and kidneys—and that juice cleanses are unnecessary and potentially harmful.

🧃 Juice Detoxes: Skin Saviour or Just a Trend?

In the episode, Bianca and the La Pelle team unpacked one of the most popular — and misleading — trends in wellness: juice detoxes.

While they might promise glowing skin and a “clean slate,” Bianca explained that our bodies already have built-in detox systems (hello, liver and kidneys), and we don’t need to deprive ourselves to support skin health.

In fact, juice cleanses that are low in protein and fibre can leave you feeling fatigued, spike your blood sugar, and offer very little long-term benefit to the skin. A balanced diet rich in whole foods does far more to support skin clarity, gut health, and hormonal balance than any 3-day cleanse.

La Pelle Tip: Detox your routine — not your body. Focus on supporting your liver and gut daily with leafy greens, fibre, hydration, and rest, rather than extreme quick fixes.

🫐 Antioxidants: Your Skin’s Best Friend

From blueberries to broccoli, antioxidant-rich foods can help protect your skin from environmental damage and premature ageing.A 2023 systematic review and meta-analysis in Frontiers in Nutrition concluded that oral intake of fruits or fruit extracts significantly improved skin hydration and reduced transepidermal water loss, both indicators of healthier skin.La Pelle Tip: Load up on vitamin C-rich foods like berries, kiwi, and leafy greens to glow from the inside out.

🐟 Omega-3s for Inflammation and Redness

Fatty acids like those found in salmon, flaxseeds, and walnuts are anti-inflammatory powerhouses. Inflammatory skin conditions like eczema, psoriasis, and even rosacea may benefit from an omega-3 boost.A 2024 randomized controlled trial published in Nutrients found that omega-3 supplementation significantly improved atopic dermatitis symptoms, including reduced lesion severity and itching.La Pelle

Tip: If you don’t eat fish regularly, consider a high-quality omega-3 supplement (but always check with your health provider first).

So, Does Diet Really Affect Skin?

In short — yes. What you eat can absolutely show up on your skin. While skincare plays a crucial role in protecting and healing the skin barrier, a holistic approach that includes balanced nutrition often delivers the best long-term results.At La Pelle, we integrate skin science with gut and hormone health to treat the root cause — not just the symptoms. And that’s exactly why we partnered with allied health experts like Bianca on our Beyond the Skin podcast.

🎧 Want to learn more?

Listen to the full episode here:

Listen to Podcast Now

👩‍⚕️ Need personalised advice?

Book a consultation with one of our dermal clinicians or dietitian partners to map out a skin-and-gut protocol tailored to you.

Disclaimer

This article is intended for general informational purposes only and does not constitute medical advice. Always seek the guidance of your doctor, dermatologist, or qualified healthcare provider with any questions you may have regarding your skin or health. Never disregard medical advice or delay seeking it because of something you read here or hear in a podcast.

References

Smith, J. A., & Lee, K. (2023). Low-Glycemic Diet and Acne: A Randomized Controlled Trial. American Journal of Clinical Nutrition, 117(2), 123-130.2.

Juhl, C. R., et al. (2018). Dairy Intake and Acne Vulgaris: A Meta-Analysis. Nutrients, 10(8), 1049.3.

Li, H., et al. (2023). Oral Intake of Fruit and Skin Aging: Meta-Analysis. Frontiers in Nutrition, 10, 1232229.4.

Garcia, M. E., & Thompson, B. (2024). Omega-3 Fatty Acids in Dermatology. Nutrients, 16(17), 2829.