Written by Vera Coetsee, Health and Nutrition Coach
26 February 2024
The gut microbiome, which is made up of trillions of bacteria, fungi, and other microorganisms, plays a crucial role in maintaining overall health, including skin health.
When the gut microbiome is imbalanced, it can lead to inflammation and dysfunction in the gut, which can manifest as a variety of skin issues such as acne, eczema, psoriasis, and rosacea. This is because the health of the gut directly affects the body’s immune system, which in turn influences the appearance and health of the skin. To improve skin health, it is important to focus on maintaining a healthy gut microbiome. Let’s look at ways that you can support your gut health to help improve skin health:
Look for food sensitivities
Food sensitivities can have a direct impact on skin health. When someone consumes a food they are sensitive to, it can trigger an inflammatory response in the body. This inflammation can manifest on the skin in various ways, such as acne, eczema, rashes, itching, redness, and swelling. Try eliminating cow’s milk, eggs, tree nuts, peanuts, shellfish, gluten, soy, and fish for 30 days. If you notice a difference in your skin or your digestion, then your body is giving you a big clue. Cutting out some of the most commonly known allergenic foods and then adding them back in one at a time (with a few days between each one) can help you know if you might be having trouble with one. Alternatively, reach out to us to learn more about our food sensitivity testing which can help you identify which food groups to avoid.
Limit processed and inflammatory foods
Making changes to the way you eat can make a drastic difference in the appearance of your skin. Minimising or eliminating refined sugar, alcohol, and processed foods will allow your gut to heal and your healthy bacteria to be restored. Choosing a diet of whole foods, or foods in their natural state, is your best bet for overall health and these antioxidant-rich foods will nourish your skin, too.
Load up on fiber
Not only does fiber keep things moving along in your digestive system, but it also feeds the beneficial bacteria in your gut known as probiotics. When your diet is lacking in sufficient fiber, the microbes in your gut have nothing to eat. They then resort to feeding on the protective lining of your gut, which triggers increased inflammation, leaky gut syndrome, and other health issues. So, load up on your fruit, veggies, and gluten-free grains to give your gut what it needs.
Take a good quality probiotic
Probiotics have been shown to have numerous benefits for the skin, including reducing acne, improving eczema, and promoting a healthy skin barrier. Taking a probiotic supplement can help support healthy gut flora and promote better skin health. It is important to choose a high-quality probiotic that contains strains specifically targeted for skin health. Reach out to us to learn more about which probiotic will work for you.
If you need support with your gut or skin health, make an appointment with our Functional Medicine Doctor here and she will provide you with a personalised treatment to help clear your skin.
Sources:
Mahmud MR, Akter S, Tamanna SK, Mazumder L, Esti IZ, Banerjee S, Akter S, Hasan MR, Acharjee M, Hossain MS, Pirttilä AM. Impact of gut microbiome on skin health: gut-skin axis observed through the lenses of therapeutics and skin diseases. Gut Microbes. 2022 Jan-Dec;14(1):2096995. doi: 10.1080/19490976.2022.2096995. PMID: 35866234; PMCID: PMC9311318. https://pubmed.ncbi.nlm.nih.gov/35866234/
Sinha S, Lin G, Ferenczi K. The skin microbiome and the gut-skin axis. Clin Dermatol. 2021 Sep-Oct;39(5):829-839. doi: 10.1016/j.clindermatol.2021.08.021. Epub 2021 Sep 3. PMID: 34785010. https://pubmed.ncbi.nlm.nih.gov/34785010/