The Acne Nutritionist, Maria Marlowe on gut health to prep yourself for a summer of natural skin.

Can you talk us through your background and how you became an expert?

I struggled with acne for almost five years. Despite trying seemingly all of the conventional acne treatments, including both over the counter and prescription, my acne would just not go away. At first, I was frustrated because I thought there must be something wrong with me, that my skin was not responding to all the popular acne products and medications, but I was eventually introduced to the concept of food as medicine, and realised it was my diet and poor gut health that was fueling my acne.

I drastically overhauled my diet, and my skin cleared up in about three months. This led me to being blown away by my own transformation, that I decided to change career paths to study nutrition and did additional courses in integrative dermatology on top of that, so that I could really focus on nutrition for skin health. I became the first Certified Nutritionist to specialise in acne, earning me the nickname of The Acne Nutritionist.

What are the key factors in keeping gut health in check, especially when travelling?

Travel can throw off our routines and disrupt the gut microbiome, but with a little preparation, you can stay on track. I always recommend packing a high-quality probiotic, like Glow Biome, to support digestion and regularity – especially when your meals may be less than ideal. Constipation on the road can quickly lead to bloating, gas, and even breakouts. Staying well-hydrated is key, particularly during flights, so don’t forget to pack an electrolyte pack, and stir it into your water pre-flight.

You’ll also want to focus on getting fibre-rich foods daily to help keep things moving. One of my favourite things to do when travelling is to stop by a local farmers market (or health food store) and pick up fresh fruit. When dining out, stick to whole, minimally processed meals – think grilled veggies, hearty soups + salads, and grilled proteins. As much as possible, steer clear of excess sugar and inflammatory seed oils, which can irritate the gut, but don’t stress if you do have them. Honestly, I think the stress can be worse for our health than the food.

You’ve mentioned the benefits of intermittent fasting, how does this support gut health?

Intermittent fasting gives your digestive system the rest it often doesn’t get, allowing time for repair, rebalancing, and restoration. This break can help enhance microbiome diversity, reduce inflammation, and support the integrity of the gut lining. It may also improve insulin sensitivity and help stabilise blood sugar – both key for overall health and clearer skin. That said, intermittent fasting isn’t one-size-fits-all. Those with hormonal imbalances, chronic stress, a history of disordered eating, or who are pregnant or breastfeeding should avoid fasting and focus instead on balanced, consistent nourishment.

How do mental and emotional health intersect with physical wellness?

The gutbrain-skin connection is real – your mental and emotional state directly impacts your digestion and skin. Summer often brings travel, social events, and changes in routine, which can throw off our sleep, eating habits, and self-care practices. That’s why grounding rituals like morning sunlight, mindful meals, and even five-minute meditations are so important. When we nourish our emotional well-being, our gut and skin respond positively.

What dietary adjustments can optimise energy levels and support a healthy body?

Summer is the perfect time to lean into hydrating, high-water-content foods like cucumbers, berries, watermelon, and leafy greens. Not only are they refreshing on a hot day, but they also support skin hydration, healthy digestion, and natural elimination pathways – essential for radiant skin and sustained energy. I recommend focusing on nutrient-dense, anti-inflammatory meals: think grilled wild-caught fish with seasonal veggies, a big vibrant salad with your favourite protein, or a fruit + protein smoothie with a mix of plant protein, and grass fed collagen. Cut back on high-glycemic foods like baked goods, candy, and refined cereals to support balanced blood sugar, which helps maintain energy levels and is crucial for weight management and a clear complexion.

You’ve shared your personal health journey. How did addressing gut health specifically contribute to your overall wellness transformation?

Addressing gut health was the catalyst for my entire transformation. Once I focused on healing my gut – with anti-inflammatory foods, targeted probiotics, and removing trigger foods – my acne cleared, my energy soared, and the extra weight naturally melted off. Gut health isn’t just about digestion; it’s the foundation for clear skin, mental clarity, hormone balance, and overall vitality. A healthy, well-functioning gut allows us to absorb nutrients more efficiently, regulate inflammation, and support the body’s natural detoxification pathways. When your gut is in balance, everything else – from your mood to your metabolism – begins to align.

What final piece of advice would you offer to those looking to embrace a healthier lifestyle while enjoying the pleasures of life?

A healthier lifestyle isn’t about restriction – it’s about upgrades. Whatever you’re craving – chips, cookies, chocolate – there’s almost always a better for you version made with nourishing ingredients. Start with small swaps: try a sweet treat made with dates instead of refined sugar, or opt for snacks cooked in avocado or olive oil instead of inflammatory vegetable oils. Most importantly, focus on what you’re adding in: vibrant, whole foods that make you feel energised and satisfied, not just in the moment but hours later. Over time, your taste buds and cravings will naturally shift toward the nourishing stuff.

That said, life is meant to be enjoyed. A truly healthy lifestyle should feel pleasurable, not punishing. What you do most of the time matters far more than what you do occasionally. So give yourself permission to enjoy the 10–20 percent guilt-free, knowing the 80–90 percent is building the foundation for your wellness. And remember: how you feel about your choices matters too – a calm, joyful mindset is just as important for your health as the food on your plate.

How can we select the right supplements to support gut health, and what role do they play in digestion and immunity?

With so many probiotic supplements on the market, it can be tough to know which one to trust. I always recommend looking for a high-quality formula that includes a diverse range of clinically studied strains – you’ll recognise them by the letters or numbers at the end of the strain name, like L. acidophilus La-14. It’s also important to choose a product that guarantees its CFU (colony-forming unit) count through the end of shelf life, not just at the time of manufacturing.

And ideally, it should include prebiotics to help nourish those beneficial bacteria. Another green flag?

Brands that have gone the extra mile to clinically test their products. Fewer than 1 percent of supplement companies run clinical trials – so if they do, it’s a strong sign they stand behind the efficacy of their formula. Probiotics support far more than just digestion – they’re foundational for immune health, mood regulation, skin clarity, and even hormonal balance. You may want to select a formula tailored to your specific goals, whether that’s improved regularity, better skin, or enhanced immune resilience. That’s exactly why I created Glow Biome – a next-gen, clinically tested synbiotic that blends probiotics and prebiotics to support both gut and skin health. I like to say it helps tackle both bloat and breakouts, by promoting healthy digestion, regularity, and clearer, more balanced, and hydrated skin.

This is The Self-Care Issue – what is your non-negotiable when it comes to your self-care routine?

My number one non-negotiable is starting the day with a nutrient-dense, nourishing breakfast– something like a veggie-packed omelette with gluten-free avocado toast or my go-to Blemish Blast Smoothie. A well-balanced breakfast sets the tone for everything that follows. It fuels your energy, stabilises blood sugar, and helps prevent cravings, mood swings, and that late-afternoon crash. I also prioritise movement – walking at least 30 minutes a day, ideally 60. I usually take a 30-minute walk after breakfast to get sunlight and support digestion, and another before dinner to wind down and reset. To me, self-care doesn’t have to be elaborate. It’s about small, consistent rituals that help you feel grounded, energised, and glowing from the inside out.

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