From your plate to your skin: the role of fermentation

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17.10.2026

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Sourdough, kombucha, kefir, kimchi… Fermented foods are growing in popularity. The technique itself dates back thousands of years, but scientific interest in the gut microbiome and its potential influence on our skin continues to grow. Your gut and skin microbiomes are both part of a complex ecosystem within your body. The interaction between your gut and your skin is known as the gut–skin axis. What do we know about it today? And how can fermented foods fit into your daily routine?

This article was written by Bénédicte de Jaeger from Benevida.

Your gut and your skin: more connected than you think

You’ve probably heard of the gut microbiome. But what exactly is a microbiome? It is the collection of microorganisms and their genetic material in a particular environment. Think of bacteria, yeasts, fungi and other microorganisms that live on and inside our bodies.

Your gut microbiome and your skin microbiome each have their own role.

Your gut microbiome

Your gut microbiome is found mainly in your large intestine. The microorganisms there help break down dietary fibre, produce substances your body can use and play a role in how your immune system functions.

Your skin microbiome

Your skin also has its own microbial ecosystem. It consists of microorganisms that work alongside your skin barrier to help protect your skin. Its composition varies depending on factors such as the area of your body, your age and your environment.

Although these two microbiomes are found in different places, they are connected. This connection involves the immune system, inflammatory processes and substances produced by gut bacteria. Researchers are studying this interaction in various skin conditions and in relation to overall skin health.

Your skin is connected to the rest of your body. What you put on your plate each day deserves attention too.

How does your diet relate to your gut?

Your diet provides the energy and building blocks your body needs to function properly. Your gut plays an important role in digesting food and absorbing nutrients. Not everything you eat is fully digested in your small intestine. Much of the dietary fibre from foods such as vegetables, fruit, pulses, nuts and wholegrains reaches your large intestine.

There, certain gut bacteria get to work. They ferment these fibres, breaking them down into smaller substances that play various roles in your body.

What does this mean for your skin?

The gut microbiome plays a role in processes that matter for your overall health, including the regulation of inflammation. Research has also linked imbalances in the gut microbiome to certain skin conditions, such as acne and eczema.

This does not mean that gut problems automatically cause skin concerns. However, gut health is a factor worth considering when looking to support your skin from within.

A varied diet with enough fibre, vegetables, fruit, nuts and seeds helps support your gut microbiome while also providing nutrients your skin needs to function properly.

What exactly does fermentation do?

During fermentation, bacteria, yeasts or fungi transform certain components of a food. This changes characteristics such as its flavour, aroma, texture and shelf life. Think of the fresh, slightly tangy taste of kefir, the distinctive flavour of kimchi or the characteristic texture of tempeh.

Fermentation can also change a product’s nutritional properties. Depending on the food and the microorganisms used, it can improve digestibility or influence the availability of certain nutrients and plant compounds.

Not all fermented products have the same properties. The microorganisms used, the preparation method and any subsequent heating all help determine what is present in the final product.

Which fermented foods can you choose?

You don’t need to overhaul your diet to explore fermented foods. There are plenty of accessible options.

Kefir and water kefir
Kefir is a fermented drink traditionally made with milk. Water kefir is made with sugar water and water kefir grains, offering a dairy-free alternative. Both are fermented using a community of microorganisms, but their composition and nutritional value differ.

Kombucha
Kombucha is fermented tea. During fermentation, microorganisms convert some of the sugars present into other substances. The final composition varies depending on the recipe and fermentation time. Check the sugar content of shop-bought varieties.

Kimchi and sauerkraut
These fermented vegetables bring flavour and variety to your plate. They also provide dietary fibre. Whether they still contain live microorganisms depends on factors such as how they are prepared and whether they have been pasteurised.

Yoghurt and other fermented dairy products
Plain yoghurt and certain other fermented dairy products contain live cultures. Check the label to see which cultures are present and whether they remain alive in the final product. If you plan to eat them daily, choose varieties without added sugar where possible.

Tempeh, natto and miso
These soya-based foods each undergo their own fermentation process. They have distinctive flavours and can be used in a wide range of dishes. Tempeh and natto can also contribute to your protein intake.

Don’t forget to feed your gut bacteria too

Fermented foods often get plenty of attention, but the foods your gut bacteria feed on deserve a place in the story too.

This is where dietary fibre comes in. Certain gut bacteria can use some types of fibre, which can support their growth and activity.

You’ll find them in:

Onions, garlic and leeks.
Asparagus and other vegetables.
Pulses such as lentils, chickpeas and beans.
Oats and wholegrains.
Nuts, seeds and various fruits.

Eating a variety of these foods gives your gut bacteria different types of fibre. Think of porridge for breakfast, lentils with lunch and an extra portion of vegetables at dinner.

The composition of your gut microbiome differs from person to person.

Regularly eating a variety of plant foods is more worthwhile than focusing on a single so-called miracle food.

How to make fermentation part of your daily routine

You don’t need to start drinking kombucha every day or fermenting your own vegetables straight away. Small, manageable changes are a good place to start.

1. Start with something you enjoy
Add a little sauerkraut to your lunch, for example, or try a small portion of tempeh with dinner.

2. Eat a varied diet
Enjoy a range of vegetables, fruits, pulses, nuts and wholegrains. Fermented foods can add variety too. You don’t need to eat the same thing every day to look after your gut.

3. Increase your fibre intake gradually
Currently eating very little fibre? Increase your intake step by step and drink enough water. As gut bacteria ferment more fibre, they may temporarily produce more gas. Building up slowly gives your digestive system time to adjust.

4. Keep food safety in mind when fermenting at home
Making your own sauerkraut or other fermented vegetables can be a fun way to explore fermentation. Use clean equipment and follow a reliable recipe with the correct proportions, temperature and storage instructions.

5. Listen to your body
Not everyone tolerates fermented foods equally well. Some products can contain biogenic amines, including histamine. The amount varies considerably between products. Acidity, fibre content and other components can also affect how well a food is tolerated.

If you notice that certain foods trigger symptoms, discuss this with your healthcare professional.

Care for your skin, inside and out

Your skin is connected to the rest of your body. Alongside a suitable skincare routine, your diet deserves attention too.

A varied, fibre-rich diet provides a good foundation. Fermented foods can be part of this, in a way that suits your taste and what your body tolerates.

Caring for your skin starts with daily habits you can maintain. On your plate and in your bathroom.