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Last updated on September 27th, 2024 at 07:23 am
You have tried everything, yet the acne or other skin issues still persist, maybe it is time to look into your gut health. Your gut is a very interesting and complex system that houses both good and bad bacteria and they live harmoniously until there is an imbalance in the system. This harmony imbalance can be caused by various factors such as how we sleep, what we eat and other lifestyle factors.
This imbalance in the gut system leads to something called a Leaky gut. A leaky gut is very similar to leaky skin where our skin barrier is damaged or compromised. When you have leaky skin, your skin experiences transepidermal water loss and allows external toxins into your skin. Then the skin issues start.
In this post, you will learn how your gut and skin are connected and how to improve skin through your gut health.
Table of Contents
The Link Between Gut Health And Skin
To prove the link between gut health and various skin problems, scientists have carried out several studies and there is evidence of a bidirectional interaction between the gut and the skin. This leads to various skin problems like acne, atopic dermatitis, psoriasis, and rosacea.
Traditional Chinese medicine and Ayurveda have also used face mapping to diagnose skin problems related to gut health. This ancient practice suggests that the gut microbiome is vital to the skin health.
A healthy gut harbours bacterial genus such as Bacillus, Lactobacillus, Enterococcus, Clostridium, and Ruminococcus. The gut microbiome functions to assimilate nutrients, such as vitamins and minerals from our food to keep us healthy while collaborating with the liver to detoxify and eliminate xenobiotics, which
are toxic foreign compounds that are present in our bodies. Even your immune system is regulated by the gut health.
You see, your gut does a whole lot of work. So when there is an imbalance in the gut health caused by inflammation, skin issues occur. Let’s have a look at some of these skin issues before trying to improve the gut health.
Common Skin Issues Linked to Gut Health
Several skin conditions are now believed to be linked to poor gut health. Here are some of the most common:
1. Acne
Acne is characterized by inflammatory skin lesions (papules and pustules), non-inflammatory comedones, or a combination of the two. Studies have indicated a correlation of gut dysbiosis (imbalance) with acne vulgaris. A 2019 study revealed a significant reduction of good bacteria (Actinobacteria, Bifidobacterium, Butyricicoccus, Coprobacillus, and Lactobacillus species) along with an increased abundance of bad bacteria (Proteobacteria) in persons with acne.
Another study also suggests foods high in sugar and high-fat diets stimulate various pathways in our body that ultimately lead to acne development. To support this study, a low glycemic load diet and probiotics were given to people with acne for 12 weeks and there was a significant reduction in acne lesions.
2. Eczema
In eczema, it is suggested that an imbalanced gut alone cannot ultimately lead to eczema. It is usually caused by an Interaction of specific microbes with the immune system causing inflammation, together with other external factors, such as diet. When your immune system is inflamed, it leads to a leaky gut. A leaky gut allows various toxins, food residues, and pathogens to access blood circulation. The metabolites and toxins ultimately pave their way to the skin which ultimately leads to eczema.
3. Rosacea
Rosacea is a common dermatological skin condition that causes redness, visible blood vessels, and sometimes acne-like bumps on the face. Studies have linked altered gut health with rosacea. The most common causes of rosacea such as H. pylori infection, Inflammatory bowel disease, and small intestinal bacterial overgrowth have all been linked to rosacea.
H. pylori in particular is associated with several immune-pathological and inflammatory mediators and toxic factors. For example, H.pylori can substantially increase ROS generation (Reactive oxygen species), which has an inflammatory effect on the gut. This alters the skin physiological processes leading to rosacea manifestation.
To reduce H.pylori colonization of the gut, adding probiotics to your diet in addition to other therapies can help reduce rosacea flare-ups.
4. Psoriasis
Psoriasis is an autoimmune condition that causes skin cells to multiply rapidly, leading to scaly, red patches. Inflammatory bowel disease is associated with psoriasis. A reduction in good bacteria in psoriasis patients could alter the balance of the immune system, thus affecting skin health.
Therefore eating food rich in pre and probiotics can help people with psoriasis. Adding probiotics to your diet has been shown to improve the skin barrier function
How To Improve Skin Through Gut Health
Now that you know the skin issues caused by the health of your gut, it is time to learn ways to improve it.
1. Breastmilk For Babies
If you have a baby with acne, then I would suggest breastmilk instead of formula. This largely depends on your capability. Studies suggest that infants with limited heterogeneity in the gut microbiome develop Atopic dermatitis later in life. So breastmilk is vital for babies as the gut microbiome of a newborn is highly dependent on diet. Breastfeeding influences gut microbiome diversity by increasing the colonization of good bacteria such as Lactobacillus and Bifidobacterium.
2. Eat a Gut-Friendly Diet
Fiber-rich foods
These help promote the growth of beneficial bacteria in your gut. Think whole grains, vegetables, fruits, and legumes, berries, pears, melons, broccoli, peas, nuts, and potatoes with skin. For an easy supplement, try Organic Psyllium Husk Powder. A high-fiber diet increases the production of short chain fatty acids like butyrate, which help reduce skin inflammation and maintain skin barrier function.
Prebiotics
Prebiotics are non-digestible compounds that feed the good bacteria in your gut. Foods rich in prebiotics include garlic, onions, asparagus, wheat flour, bananas, and bone broth. Bone broth, in particular, is excellent for gut health as it helps seal the lining of the gut, preventing leaky gut syndrome. Kettle and Fire’s Chicken Bone Broth Soup is a delicious and nourishing option.
Probiotics
Probiotics are live bacteria that support your gut’s microbial diversity. Fermented foods like yogurt, kefir, kimchi, and sauerkraut introduce beneficial bacteria into your gut, reducing skin inflammation and improving conditions like acne and eczema.
While this post focuses on internal health, it’s worth mentioning the benefits of topical probiotics. These products contain lactic acid bacteria, such as Streptococcus thermophilus, which can increase ceramide production, fight acne-causing bacteria, and improve the skin barrier. A great option is Eminence Organics Clear Skin Probiotic Moisturizer.
Omega 3
Omega-3s, found in fatty fish like salmon and mackerel, as well as flaxseeds and walnuts, have anti-inflammatory properties that benefit gut health. You can also take supplements like Perricone MD Omega 3 Supplements to ensure you’re getting enough Omega-3s.
3. Avoid Inflammatory Foods
Certain foods can trigger inflammation in your gut, leading to skin flare-ups. Processed foods, sugar, and refined carbohydrates disrupt the gut microbiome, increasing the risk of acne and other skin conditions.
- Limit sugar and refined carbs: High glycemic foods spike blood sugar, causing an inflammatory response and increasing sebum production, which worsens acne.
- Cut back on dairy: Some studies suggest that dairy products, particularly skim milk, can trigger acne due to its effects on insulin and certain growth hormones.
4. Incorporate Probiotics and Prebiotics
Probiotics can help restore gut balance by introducing beneficial bacteria, while prebiotics provide the nutrients that these bacteria need to thrive.
- Probiotic supplements: If your diet is lacking in probiotic-rich foods, consider taking a high-quality probiotic supplement. Look for strains like Lactobacillus and Bifidobacterium, which have been shown to improve both gut and skin health.
- Prebiotic supplements: If you’re not getting enough fiber through your diet, prebiotic supplements can boost the production of beneficial short-chain fatty acids, which help reduce skin inflammation. Supplements like HUM Nutrition Skin Squad Pre+Probiotic Dietary Supplement is a good option.
5. Manage Stress
Stress has a significant impact on both your gut and skin. Chronic stress can alter the gut microbiome and lead to increased gut permeability (also known as leaky gut), allowing harmful toxins to enter the bloodstream and trigger skin inflammation.
- Practice relaxation techniques: Activities like yoga, meditation, or deep breathing exercises can help reduce stress levels, promoting better gut and skin health.
6. Stay Hydrated
Proper hydration is essential for maintaining a healthy gut and glowing skin. Water helps flush toxins from your body and keeps your gut and skin hydrated. Aim to drink at least 8 glasses of water a day to support digestion and skin hydration.
7. Antibiotics
While antibiotics are essential for treating infections and certain skin issues, their overuse can wipe out beneficial gut bacteria, leading to imbalances that affect your skin. It’s important to use antibiotics only when prescribed by a physician to avoid unnecessary disruption of your gut microbiome.
Conclusion
The health of your skin is connected to the health of your gut. By focusing on nurturing your gut microbiome, you can effectively manage and prevent skin conditions like acne, eczema, and rosacea. Remember, improving your gut health is not just about what you eat but also how you manage stress, stay hydrated, and support your body with the right supplements.
A healthy diet, rich in probiotics, prebiotics, and anti-inflammatory foods, combined with a balanced lifestyle, is the formula for radiant skin from the inside out.
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Very informative!
Thank you ☺️
You’re right, if you have skin issues it’s usually an indicator that there’s an internal issue. I suffer from eczema and I’m convinced it’s linked to my gut because I have IBS symptoms too… I was told the stool tests that GP’s do only shows whether you have an inflammatory disease – it doesn’t show whether you have a yeast overgrowth/gut bacteria imbalance or a leaky gut and I think I need a test for that. Nutritionists usually do this but their gut tests are so expensive )): do you have any advice?
Rashidah x | http://www.sheedahblogs.co.uk/
Yeah Nutritionist are quite expensive. You could try eliminating diets in your meals, there maybe some food you are sensitive to. This will take diligence and effort but once you do it, it gets better. The home food sensitivity test also work but some people have their doubts so you may want to visit a specialist doctor such as a gastroenterologist, this may help reduce any guesswork.
Thank you for reading ☺️
“If you are too stressed, your body knows and it manifests on your skin.” this I have noticed, my skin is very responsive to stress. Thanks for the post,it’s really informative.🤗
I’m so glad it was helpful 💜
Yes, I needed this! Currently trying gluten free, as my stomach has been swelling due to certain foods for several years! Will definitely be taking this advice though! Thank you!
Catherine x
(Bronzedbrunettex.wordpress.com)
Thank you ☺️
Super informative, and useful. I never had problems with my skin, but gut health is super important. I have IBS and identifying my food intolerances helped me so much with stomach issues and being able to eat a more balanced diet. Probiotics also made a big difference in how I felt, and settling my stomach problems so that I wasn’t experiencing pain after eating. Which is a huge relief as you can imagine!
Wow, you never had skin problems you are so lucky. I’m glad you found a way to solve your IBS issues, it gets really uncomfortable most times. Thank you so much for reading
Funnily enough my skin has been awful during this lockdown, and hasn’t been affected by any of my products. But I do know I have been eating more junk, drinking more caffeine and alcohol and less water and I definitely think that’s part of the problem. Will definitely put some of these tips to use!
Thank you, so glad this post helped you realize that and to make changes ❤️. Thank you for reading
This was a really interesting read, I didn’t realise how much went into the correlation between your gut health and your skin! I’ve always been lucky to have really good skin regardless of what I eat x
Oh wow, you are so lucky you can eat anything without experiencing any skin discomfort ❤️. Thank you for reading
My gut health has been really bad since lockdown, mostly due to stress, and this post is really helpful. Thank you for sharing your tips. I will have to give some of them a go.
Yeah this time has really been trying and stressful. I hope you find a way to reduce the stress. You could take a walk, do yoga or find anything you enjoy to take your mind off what is happening around the world.
Take care and stay safe
This is such a great post! So informative and so interesting, I have found out some things that I did not know before!
Amber – https://theunpredictedpage.com
Thank you so much, I’m glad you learnt something new by reading this post 💜
This is really interesting! Really need to try out some probiotic supplements. My skin isn’t too bad at the moment, but I suffer from IBS so always looking for ways to help. Thank you for sharing x
LottieLately.com
Thank you for reading, glad it was helpful 💜
Good post. Very informative. Thank you for sharing.
Awesome, thank you
I love this post. I’ve suffered with acne ever since I was a teen and tried literally everything imaginable to get rid of them. It’s only when I started looking after myself inside and out that I started to notice any real difference. I used to find it difficult to drink one glass of water a day never mind 2L but since we’ve been in lockdown I’ve been making it a goal of mine go drink more water and I can already see the difference x
That’s awesome, it’s always good to be aware of what we eat in order to change and choose healthy meals
I’ve actually been reading about gut health, and the effect it has on so many things. So it’s something I’m looking at improving, as I know mine isn’t good at all.
I’m glad you have been reading about gut health. Improving the gut health is vital for overall health. Thank you for reading
Wow these are some really valuable tips here. Thanks!
Great! Thank you for reading
I never heard of prebiotics before – thanks for sharing!
Really? It’s awesome to learn something new and I’m glad the post was helpful
Such an informative post. It’s important that we’re all aware of our gut and taking steps to look after it because it really is linked to so many things! xxx
The gut health is linked to other parts of our body not just our skin. It is only the skin that is visible but the organs are not. So it’s important to always be aware of the gut for overall well-being
Great post I defo need to pay attention to my gut health as a lot of my health complaints seem to be pointing in that direction
That’s great, glad you will taking steps to pay attention to the gut health. Thank you so much for reading
What is on the inside is also on the outside and, even though I do not like it, knowing that my skin is a reflection of my gut at times reminds me to not only look after my outside health but also my inside health. Gut imbalances are not fun, so exercise and probiotics always give me a hand. 🙂
Yes, whatever is on the inside is a reflection of our health. No amount of cosmetic products will cure any skin condition if the inside is not well taking care of. Thank you so much for reading 💜
I really enjoyed your post. I’ve suffered with acne and blemishes since I was a teenager and am sure my gut health has something to do with it. I take probiotics every day and also use a probiotic moisturiser. I didn’t know about Ayurveda which is interesting. Thanks for writing such a great post. xx
It really makes a difference for me with how much water I drink for my skin! My skin gets irritated so easily if I drink too much caffeine or if I’m eating a lot of dairy. Thank you for the informative post, I have hardly heard of Omega 3!
This is great information!! This also proves that gut health is super important.
This is actually so helpful as my daughter has this problem. Thank you so much for sharing such a helpful post ❤️❤️
Yes, I love this. People don’t pay enough attention to how their diets can impact their skin. I always get really dry and blotchy patches when I’ve eaten too much junk food and I used to get these rashes on my cheeks years ago. I found they cleared instantly when I cut out dairy. Your face tells you a lot if you know how to read it x
Sophie
Such a great informative post. I’m sensitive to certain food types & since cutting them out, I’ve really noticed a difference
I really like the suggestion on the food sensitivity and all the probiotics – I had not see the probiotic moisturizer. I love there is now an at home test for food sensitivity 🙂
Yes, there is a home food sensitivity test that you can take. Thank you so much for reading ☺️
Thanks for all the great information. I agree gut health is the key to so many ailments. I was shocked to realize I had a sensitivity to dairy and gluten. It made all the difference cutting those two things from my diet. My skin improved so much.
https://justlivejoy.com/
Great advice! I have definitely noticed the impact of stress on my skin in the past – one of many reasons that I’m working to better manage my stress levels in 2020. As soon as I started to get overwhelmed, I started getting acne and redness that I hadn’t seen since I was a teen! Not exactly something one wants to deal with lol Definitely not if it’s avoidable.
This period is honestly tough for everyone and I understand that stress is unavoidable. I’m glad you are working to manage the stress but if you need someone to talk to, I’m here 💜❤️
This is great information! I have been really slacking with proper nutrition lately and it is starting to show. I’ve been getting lots of acne, more frequent headaches, and gut health issues. I really should pick up some probiotics! I actually talked with my doctor recently and she thinks I have a hormone imbalance due to stress and possible vitamin deficiency. Waiting on blood results. I know I need to get back into a healthy diet and manage stress better. Great Post!
Oh great, there are lots of things that actually leads to gut health issues and I’m glad you pay attention to your body and took blood test. I have been meditating, listening to positive affirmations to help with stress.
Thank you so much for reading 💜
I love the format of this article.
It’s very informative. Thanks for sharing a very important message.
When I’m stressed, I get IBS, so I try my best not to let things get to me.
As I’ve gotten older, I’ve adopted a everything in moderation style approach to eating.
I could minimise my sugar intake but other than that, I’m happy with the way I eat and take care of myself.
Kelle – http://www.itskellesspace.com
Such a good information source! I have IBS and I’ve found that during flare-ups, I need to avoid specific foods and try to relax/reduce my stress as much as possible x
Wow this was so informative and spot on, I have been aware of the connection but I love how you brought all this information together. And I did know there is probiotic face cream I so need to look into this. Great post!
Allie of
http://www.allienyc.com