Gut-Skin Connection: How Gut Health Influences Skin Appearance
There is a popular belief that in order to have healthy skin we must apply layers and layers of moisturisers, toners and serums, and use topical drugs in order to treat skin conditions such as acne, eczema or psoriasis.
However, using topical drugs only suppresses the symptoms and does not treat the condition at its root. In fact, recent studies have shown that most skin conditions can be linked back to a poor digestion, thus highlighting the importance of the gut-skin axis.
What is the Gut-Skin Axis?
The skin is the body’s largest organ and serves as a first-line barrier against the outer environment, protecting the body from injuries and microbial assault.
The gastrointestinal tract consists of trillions of microorganisms and their genetic material, also known as the microbiome. The microbiome provides a multitude of benefits to the human body, such as immune system development and regulation, protection against certain pathogens, as well as digestion of fibre.
An imbalance of the gut microbiome, also known as dysbiosis, can be caused by environmental factors such as high sugar and processed diets, poor lifestyle habits such as smoking, or overuse of xenobiotics such as antibiotics, food additives, and drugs, as well as poor health status (infections, inflammation, etc).
Several studies have demonstrated the correlation between dysbiosis and several dermatologic conditions including acne, atopic dermatitis, psoriasis and rosacea.
Therefore, what we put in our body, what we eat, how we digest food and what we absorb has a great impact on the quality of our skin. Ensuring a healthy and balanced gut microbiome, through a diet rich in prebiotic and probiotic foods, can promote healthy skin and help prevent the development of skin inflammation and disease.
Signs of an Unhealthy Gut
So how do you know whether your skin issues are gut-related? Here are some other signs of an unhealthy gut to watch out for:
Chronic skin issues: As previously mentioned, chronic skin issues like acne, eczema, and rosacea can be a sign of an unhealthy gut. An imbalance of gut bacteria and inflammation can lead to skin issues.
Bloating and gas: Bloating and gas are common signs of an unhealthy gut. When the gut is not functioning properly, it can lead to digestive issues that may manifest in the form of bloating and gas. These symptoms can also lead to skin irritation and inflammation.
Food intolerances: If you frequently experience digestive issues after eating certain foods, it may be a sign of an unhealthy gut. Food intolerances can lead to inflammation in the gut and other parts of the body, including the skin.
Fatigue: An unhealthy gut can also cause fatigue and a lack of energy. When the gut is not functioning properly, it can lead to nutrient deficiencies that can affect energy levels and overall health. Fatigue can also contribute to the appearance of dark circles and other skin issues.
Mood changes: There is a strong connection between gut health and mental health. An unhealthy gut can lead to mood changes and symptoms of anxiety and depression. These mental health issues can also contribute to skin issues such as acne and eczema.
Diet and Lifestyle Tips for a Healthy Gut and Clear Skin
The foods we eat and the lifestyle choices we make can have a significant impact on both our gut health and our skin health.
When it comes to gut health and skin issues, it's important to focus on consuming a balanced diet that is rich in nutrients that promote gut health, such as fiber, vitamins, and minerals.
Omega 3 fatty acids: they have anti-inflammatory properties and help keep the skin moisturised and nourished. Fatty fishes such as salmon, mackerel, herring or sardines are a great source of omega 3. Other omega 3 rich options are flaxseeds, walnuts, chia seeds, hemp seeds.
Vitamin E: a powerful antioxidant for the skin. Good sources include fatty fishes such as salmon, mackerel, herring or sardines, avocados, almonds, hazelnuts, sunflower seeds.
Vitamin C: a cofactor for collagen production, essential to maintain skin elasticity. Good sources include sweet potatoes, bell peppers, tomatoes, kiwis, broccoli, blueberries, strawberries.
Zinc: an immune supporting mineral with anti-inflammatory effects that helps with wound healing. Good sources include pumpkin seeds, lentils, beans, chickpeas.
Probiotics: these are live friendly bacteria in your gut that help fight inflammation. Probiotic-rich foods include yoghurt, kefir, kombucha, sauerkraut.
Polyphenols: powerful plant compounds that can help lower the production of sebum (oil). Good sources include green tea, red/purple grapes, dark chocolate (minimum 70% cocoa).
Water: drinking enough water is essential as it keeps the body hydrated. It promotes skin elasticity, it helps break down food which increases absorption of nutrients, it prevents constipation by aiding stool formation and thus promotes the excretion of toxins out of the body. Studies recommend drinking at least 2L of water per day.
By prioritising gut health, we can help address a range of skin issues, from acne to rosacea to psoriasis, and achieve a healthy, glowing complexion.
In addition to a healthy diet, other lifestyle factors, such as getting enough sleep, managing stress levels, and avoiding smoking and excessive alcohol consumption, can also play a role in promoting healthy gut function and clear, radiant skin.
Probiotics and Fermented Foods
Here are some of the best fermented foods to consume for a healthy gut and glowing skin:
Yoghurt: Look for plain yogurt with live and active cultures. Avoid flavored yogurts with added sugars as they can negatively impact gut health.
Kefir: A fermented milk drink that contains a variety of probiotics and can improve digestion and nutrient absorption.
Kimchi: A Korean side dish made from fermented vegetables, such as cabbage, radish, or cucumber. It contains probiotics and is high in vitamin C and fiber.
Sauerkraut: A fermented cabbage dish that is high in vitamin C and probiotics. Look for unpasteurised sauerkraut to ensure the probiotics are still alive.
Kombucha: A fermented tea drink that contains a variety of probiotics and antioxidants.
Miso: A Japanese seasoning made from fermented soybeans. It's high in protein and probiotics and can be added to soups or used as a marinade.
These foods contain beneficial bacteria that can help support gut health and overall well-being. They can also improve the appearance of skin by reducing inflammation and promoting healthy digestion. Incorporating these foods into your diet can be a simple and effective way to support both gut health and skin health.
When Diet and Lifestyle are not Enough: Seeking Professional Help for Skin Issues
If you have tried various dietary and lifestyle changes to improve your skin health but are still experiencing issues, seeking professional help may be the next step.
A healthcare professional can help identify any underlying gut health issues that may be contributing to skin problems. This could include testing for conditions such as Small Intestinal Bacterial Overgrowth (SIBO) or food sensitivities. In addition, a professional can recommend specific dietary and lifestyle changes tailored to your unique needs and situation.
They may also recommend supplements or medications to help address any gut health issues or skin conditions. Remember, not all skin problems are caused by gut health issues, so it's important to seek guidance from a qualified healthcare professional to ensure you receive the appropriate diagnosis and treatment.
Conclusion: The Importance of Nourishing Your Gut for Healthy Skin
In conclusion, the gut-skin axis is a complex and bidirectional relationship that requires proper nourishment to maintain optimal health. By adopting a nutrient-dense, anti-inflammatory diet and making lifestyle changes that promote healthy digestion and gut function, we can improve our skin health and reduce the risk of developing skin conditions.
Probiotics and fermented foods can also help to balance the gut microbiome, which is essential for maintaining healthy skin. If diet and lifestyle changes are not enough, seeking professional help to address underlying gut issues may be necessary.
Nourishing your gut and taking care of your skin go hand in hand, and making small changes can have a big impact on both your gut and skin health. By prioritizing gut health, we can achieve healthy, clear, and glowing skin.
Written by Sarah Bocquillon for Gutfulness Nutrition