The Skin-Gut Connection - Why Your Gut Microbiome Matters For Healthy Skin
Beautiful skin begins within and the trillions of bacteria in your gut microbiome can actually play a bigger role in the health of your skin than the skincare products you use!
Let’s take a look at the importance of the skin-gut connection and a few tips to keep your digestive tract in great shape for glowing skin.
What Is The Gut Microbiome?
Your gut microbiome and the role it plays in your health is incredible.
The gut microbiome is made up of trillions of bacteria and other microorganisms - including both good and bad bacteria - that live in the digestive tract. It affects everything from your immunity and energy levels to how your skin looks.
Given its vital role, it’s not surprising we want to keep our gut microbiome functioning optimally, which includes maintaining a happy balance of those good and bad bacteria.
Ideally, 85% good bacteria to about 15% of bad bacteria makes for a healthy gut.
When this delicate balance is thrown off-kilter, inflammation can occur.
Skin-Gut Connection - How Inflammation Affects The Skin
Inflammation, as well as being responsible for a host of health issues, can trigger skin conditions, including acne, rosacea, eczema, psoriasis, and dermatitis.
Skin is your body’s largest organ - it makes sense that's where the first outward signs something isn’t right with your gut will show up.
A few things that can lead to an unhealthy gut and then, unhealthy skin -
Excess dietary sugar and starch
Diets low in probiotic foods
Diets low in plant foods
Diets low in prebiotics such as fiber
What To Eat For A Healthy Gut And Glowing Skin
For a digestive system that hums beautifully and a complexion that glows, make sure you’re eating foods rich in probiotics and prebiotics — two compounds essential for a healthy gut microbiome.
Consider taking a high quality probiotic and get a few of these foods onto your fork or into your glass:
Fermented foods like sauerkraut, kombucha, kimichi or tempeh
The process of fermentation results in the growth of gut-friendly bacteria (probiotics) and eating foods packed with probiotics one way to boost your gut health. Fermentation also synthesizes beauty-boosting nutrients including vitamin B12, folic acid, and biotin.
Kefir is yogurt’s tangier cousin and is full of healthy bacteria. It’s a fermented drink, traditionally made by adding kefir ‘grains’ - which are actually tiny groups of yeast and lactic acid - to milk.
Studies suggest that kefir can help relieve gastrointestinal problems and is naturally brimming with helpful digestive enzymes.
Chia seeds are an excellent source of fiber which cause them to form a gelatin-like substance in your stomach. They work like a prebiotic, supporting the build up of healthy bacteria and improving gut integrity. Sprinkle them on your salad or add to a smoothie.
Is there anything this humble superfood can’t do? Garlic is home to a healthy supply of inulin - a type of non-digestible carbohydrate that good bacteria eat which improves their function and in turn, your gut happiness!
Raw garlic is best for gut health because once cooked, it begins to lose its prebiotic benefits. Blend it into hummus or mash into guacamole for a healthy, raw hit.
Bone Broth is brimming with amino acids which are the building blocks that aid in preventing inflammation for your digestive health and promote the growth of healthy probiotics. For healthy skin bone broth is in!
Drizzling a little olive oil over your salad or cooked vegetables will keep your gut bacteria happy. They like the fatty acids and polyphenols found in olive oil which have been shown to help reduce gut inflammation.
I hope this article has helped highlight just how important our gut health is and how you can take better care of yours.
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