As you grow older, your skin undergoes gradual but noticeable changes, including slower cell turnover, reduced collagen production, and increased issues like dullness, dryness, and breakouts.
While many people rely on expensive skincare products, experts suggest that long-term improvement begins from within the body.
Skincare consultant Olayemi Komolafe advises women over 25 to prioritise simple, everyday foods that support gut health and enhance natural skin glow.
In a post shared on X, she highlighted how maintaining a healthy diet can positively impact not just the skin, but overall well-being.
She writes, "To all women over 25: Your gut controls your hormones. Your hormones control your weight, skin, mood, and energy. Five foods. Not supplements. Foods. Every single day."
Foods to eat and why they matter for your gut and skin:
Fermented foods contain beneficial bacteria like Lactobacillus, which support gut health and may help balance oestrogen levels. When this balance is off, it can lead to hormonal issues, stubborn weight gain and worsened PMS. Examples include kefir, sauerkraut, kimchi and yoghurt.
Dark leafy greens are rich in magnesium and packed with fibre, chlorophyll, and vitamins A, C, E and K. These nutrients help reduce inflammation, support digestion and slow signs of skin ageing.
Oily fish like sardines, mackerel and salmon are excellent for both gut and skin health. It is recommended to include them in your diet 2–3 times a week.
Omega-3 fatty acids help reduce gut inflammation and support the integrity of the intestinal barrier. They also play a role in the Gut-Brain Axis, which influences mood and overall well-being. Whole fish also provide protein, selenium and vitamin D alongside omega-3s.
Foods like garlic, onions, oats, bananas and legumes are rich in prebiotic fibre. These feed beneficial gut bacteria that produce compounds like butyrate, which help maintain gut lining health and reduce inflammation.
Zinc is essential for stomach acid production and proper digestion. Low levels may lead to poor digestion and gut imbalance. Zinc also supports immune function and skin repair.
Good sources include pumpkin seeds, red meat, oysters and chickpeas. However, it is best not to consume zinc on an empty stomach.
Consistently including these foods in your diet for 4–6 weeks may lead to visible improvements in skin texture and overall health.