Your Gut Health May Be Affecting Your Skin
Here’s what to eat for better gut and skin health.
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It’s no secret people have been paying a lot more attention to gut health lately. For many, however, it still may be surprising to learn that gut health can have a big impact on skin health.
“People don’t always realize that inflammation often starts in the gut,” says Amy Shah, MD, board certified specialist in Allergy and Immunology and in Internal Medicine and bestselling author. “This inflammation can cause skin problems. In fact, there is a distinct connection known as the gut-skin axis.”
Researchers have defined the gut-skin axis as the way in which the gut and skin interact for certain physical or pathological/disease results. Researchers have found that conditions such as atopic dermatitis, psoriasis, dandruff, hives and even some types of acne can be linked to gut health.
While people are becoming more familiar with the term gut microbiome, the term skin microbiome may be less familiar. Scientists have noted that the gut microbiome has many similarities to the skin’s and that both are organs that are part of the immune system. A disruption in the skin or gut microbiome is associated with an altered immune response, sometimes leading to the development of a skin disease.
Healing Your Gut and Skin
Dr. Shah points out that the good news is that the gut microbiome can begin to change in as little as three days. People who make positive changes toward gut health may eventually see less inflamed skin, less redness and less dullness.
The healing of certain skin conditions can take a great deal of time. While consulting with a dermatologist on skin health, it’s a good idea to also bolster your gut to help heal lingering inflammation there.
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Eating for Gut and Skin Health
So what do you eat for better gut health that can also lead to better skin health?
“A healthy gut microbiome is vital for proper nutrient absorption,” says Erin Kenney, MS, RD, LDN, HCP, CPT, gut dietitian at Nutrition Rewired. “When the gut is functioning optimally, it absorbs essential vitamins, minerals and antioxidants that are crucial for skin health. For instance vitamins A, C, E and zinc are known for their skin-nourishing properties. A deficiency in these nutrients, often linked to poor gut health, can lead to skin problems such as dryness, dullness and accelerated aging.”
If the gut is inflamed because of an imbalance of bacteria in the gut, that’s going to interfere with the absorption of nutrients that are essential for healthy skin, says Kenney. So it’s important to heal the gut, which can take time.
In the meantime, Kenney suggests eating a nutrient-rich diet, and getting enough of the following nutrients through food that can contribute to both gut and skin health:
- Vitamin C (kiwi fruit, white potatoes, citrus fruits, berries, broccoli, bell peppers)
- Vitamin E (nuts and seeds)
- Selenium (Brazil nuts, seafood, whole grains)
- Omega-3 fats (fatty fish, walnuts, chia and flaxseed)
- Collagen boosting nutrients including zinc and vitamin A (spinach, liver, beef, eggs, sweet potatoes, legumes and seeds)
- B vitamins like biotin and niacin (meat, poultry, fish and whole grains)
- Carotenoids antioxidants (colorful fruits and vegetables like carrots, tomatoes and leafy greens)
- Flavonoids antioxidants (berries, citrus fruits and green tea)
Drinking enough water and fluids is also essential. Hydration from within helps maintain moisture balance in the skin. Fluids also help flush toxins out of the skin and entire body (through the kidneys). Water is best, but other gut-friendly fluids include herbal teas, coconut water, fruit and yogurt smoothies, bone broth and infused water.
Kenney also notes that stress, anxiety and other emotional factors can impact gut health by disrupting the gut microbiome. In turn, these disruptions can trigger skin issues like acne flare-ups or increased skin sensitivity.
“And be patient,” says Kenney. “Skin is always the last thing to heal, in my practice. It can take up to six months or longer. In fact, sometimes skin issues get worse before they get better.”
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Make a Skin and Gut Health Plan
Since the gut and skin are major organs of the immune system, overall wellness contributes to the health of both. “Skin health can improve with consistently healthy habits over time,” says Shah. “Make sure to get healthy sun exposure, exercise and enough sleep.”
Dr. Shah also recommends consuming plenty of protein, fiber and probiotics on a daily, and even every-meal-basis.
Protein-rich foods help to nourish and maintain the protective barrier in the gut. This barrier helps prevent inflammation, and it keeps harmful substances and toxins from getting into the bloodstream. Kenney points out that protein is also important for repairing and healing the linings of the small intestines, esophagus or other parts of the gut that have been injured. Sources of protein include meat, fish, poultry, dairy foods, beans, lentils, soy foods, nuts, seeds and whole grains.
Especially important is fiber, found in the fruits, vegetables, nuts and seeds. The digestion and resulting fermentation of fiber forms short chain fatty acids (SCFA) which are important fuel for colon cells. These SCFA are also anti-inflammatory. Shah suggests that people aim for 25 to 30 grams of fiber daily.
As for probiotics, which are live and active cultures that help bolster the good bacteria that’s already in your gut, aim for at least one source of them daily, preferably more.
Probiotics can be consumed in kombucha, refrigerated sauerkraut and kimchi, miso, tempeh and yogurt. I recommend Activia Proactive yogurt which is one of the only yogurts on the market containing protein, probiotics and prebiotic fiber; it also has a long solid history of probiotic research.
37 High-Protein Vegetarian Recipes 42 Photos
Yes, you can eat plant-based meals and still pack plenty of protein.
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