Acne can feel frustrating, overwhelming, and even isolating — but you are not alone. Many women experience persistent breakouts well beyond their teenage years. The good news?

By understanding the root causes and working with your body (not against it), you can support your skin’s natural healing process.

In this guide, we’ll explore what really causes acne and how to treat acne naturally through gut health, hormones, and lifestyle.

What Is Acne?

Acne is an inflammatory skin condition caused by overactive sebaceous glands, clogged pores, bacteria, and an impaired skin barrier.

While creams and medications may provide temporary relief, they don’t address the root cause — which is why acne often comes back once you stop using these creams and medications.

The Gut–Skin Connection

One of the most powerful ways to treat acne naturally is by restoring gut health. The gut–skin axis is the link between your digestive system and skin.

When your gut is inflamed, sluggish, or imbalanced, your skin often reflects this with breakouts, redness, or irritation.

A healthy gut produces short-chain fatty acids that reduce skin inflammation.
A disrupted gut microbiome can weaken the skin barrier and trigger acne.
Medications like the pill, antibiotics, and Accutane often damage the gut–skin axis, which is why breakouts return when you stop them.

How Poor Gut Health Causes Acne

1. Constipation & Toxin Build-up

When your bowels aren’t moving daily, toxins and hormones can be reabsorbed into your bloodstream. This overloads your liver and often shows up on your skin as acne.

2. Leaky Gut (Intestinal Permeability)

Think of your gut lining like a protective fence. When it’s damaged, tiny gaps allow toxins and bacteria to “leak” through, triggering skin inflammation, hormonal imbalances, and poor nutrient absorption — all of which can worsen acne.

3. Food Intolerances & Allergies

Food intolerances often stem from poor digestion, not the food itself. Eliminating foods may provide short-term relief, but true healing comes from repairing the gut. In contrast, allergies and conditions like coeliac disease require strict avoidance, as they can directly inflame both gut and skin.

4. Gut Microbiome Imbalances

An overgrowth of harmful bacteria (dysbiosis) can release toxins that burden the liver and disrupt hormones, especially estrogen. This imbalance not only fuels acne but can also affect mood, energy, and immunity. Other microbiome imbalances may include parasites, fungal overgrowths, or low levels of beneficial bacteria all of which can cause acne. Doing gut microbiome testing is key to identifying exactly what is happening in your gut, test don’t guess!

The Role of Stress

Stress doesn’t just affect your mind — it directly impacts your skin. When you’re anxious, rushed, or eating in a stressed state, your body produces less stomach acid and enzymes, leading to poor digestion and nutrient absorption. Over time, this can cause bloating, food intolerances, and — you guessed it — more acne.

Signs Your Digestion May Be Behind Your Acne

Bloating, cramping, or nausea after meals
Constipation or diarrhea
Not passing a daily bowel movement (or more than 3 per day)
Heartburn or reflux
Undigested food in stools
Food intolerances (dairy, gluten, sugar, fatty foods)
History of antibiotics, the pill, or Accutane

Even if you don’t have obvious gut symptoms, hidden imbalances may still be driving your breakouts. Many women, myself included, only discovered the connection after advanced testing revealed gut issues despite “normal” digestion.