Well, honey, I'm so glad you asked! Probiotics are live microorganisms that line your digestive tract like a friendly army. They're responsible for helping you digest food and keeping microbiota (a.k.a. all the other little critters in your digestive tract) in good health.

Probiotics have been proven to improve your health by stimulating the production of healthy bacteria in your digestive tract. These bacteria in turn aid in digestion and can help you lose weight. But research has found that probiotics are great for more than just digestion. They actually support your immune system, strengthen your bones and joints, destroy bad bacteria, and make your skin healthier.

The gut and skin are two of the most important organs of our body. They are directly linked to each other, so if you have a problem with one, it’s highly likely that you will have a problem with the other.

In fact, there is a lot of research showing that gut health has a direct impact on your skin. A healthy gut can help reduce inflammation, regulate hormones, and boost immunity — all of which help prevent acne from occurring in the first place.

8 Probiotic Foods That Can Improve Your Skin And Prevent Acne

In this article we’re going to share our top 8 favorite probiotic foods for acne-prone skin:


Kefir is one of the most powerful probiotic foods available. It contains a variety of probiotics that reduce inflammation, boost immunity, and improve digestion. Kefir also contains lactic acid, which helps inhibit the growth of acne-causing bacteria on your skin.


Miso is a fermented soybean paste that's used in Japanese cooking. It's made by fermenting soybeans with salt and koji (a fungus), which breaks down protein, carbohydrates, and fats in the soybeans. The result is a salty, savory paste that's high in B vitamins and minerals like iron, zinc, and magnesium.

The fermentation process also increases the anti-inflammatory properties of miso. This means it can help reduce redness and swelling associated with acne.


Kombucha is a fermented tea that has been consumed for thousands of years. This drink often contains probiotics that promote a healthy microbiome and overall gut flora. This can help reduce inflammation in the skin and lessen the severity of breakouts. It's worth noting that not all kombuchas contain probiotics — you'll need to look for those that do before you buy.


Kimchi is a traditional Korean dish made of fermented vegetables. It’s most commonly made with cabbage, but it can also contain radishes, cucumbers, and other vegetables. Kimchi is a popular side dish at every meal in Korea and has been around for centuries.

A study published in the Journal of Clinical Nutrition found that eating kimchi regularly may help reduce the number of pimples you get on your face. The researchers tested two groups of people: one group ate kimchi every day for three months; the other group didn’t eat any kimchi during that time. Both groups had to keep detailed logs of their diets and facial blemishes before and after the study began. After three months, those who ate kimchi reported fewer pimples than those who didn’t eat any!


Pickles may not be the first thing that comes to mind when you think of acne. But the salty, tangy food has been shown to help prevent breakouts and keep your skin looking fresh.

Pickles are another fermented food that contain probiotic bacteria called lactobacillus. These probiotic bacteria help improve gut health by increasing the levels of good bacteria in your body. This helps prevent inflammation and other symptoms associated with acne breakouts like redness or swelling around your face or neck area.


Sauerkraut is extremely high in vitamin C (more than oranges!) as well as several B vitamins and minerals such as iron, magnesium, potassium, and phosphorus. And since it's fermented before being eaten, it also contains beneficial bacteria like lactobacilli and bifidobacteria — both of which help to promote healthy digestion by increasing the production of digestive enzymes in our stomachs.


Tempeh is made from fermented soybeans and other grains, so it contains probiotics. It's a traditional Indonesian food made by fermenting cooked soybeans with a special culture (a mixture of bacteria and yeast). The result is a firm textured cake that has a nutty flavor similar to tofu or mushrooms. It's high in fiber, protein, and zinc, low in fat, gluten-free, vegan, rich in B vitamins, high in iron, low in sodium, rich in antioxidants, and full of phytonutrients that help fight inflammation.


Not really feeling all of the fermented foods above? Another option for probiotics is to take them in supplement form. You can find probiotic supplements in most health food stores or online.

There are tons of different types of probiotic supplements on the market these days, with many different brands and formulas. If you're looking to start taking them regularly, it's important to find one that works best for you — whether it's a capsule or powder form, dairy-free or dairy-based formula — so do your research on the options available to learn what kind of results you can expect.

Probiotics: Are They Worth It?

In short, there is a clear and obvious correlation between the consumption of fermented foods and an improved immune system. Eating foods with probiotic bacteria can help your acne prevention efforts, and a healthy diet can go even further when hand-in-hand with your esthetician-approved skincare regimen. So if you're looking for a new way to take care of your skin and your gut, opting for fermented foods might just be the right choice!

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