When it comes to achieving healthy, glowing skin, most of us focus on external factors such as skin care products and lifestyle habits like getting enough sleep and exercise. However, there is growing evidence that suggests that the health of your gut and intestines can also play an important role in the appearance and health of your skin.

Read on to learn more about how changes to your diet could help you achieve that clean, healthy skin you’ve been dreaming of…

The Gut-Skin Axis

The gut-skin axis refers to the complex relationship between your digestive system and skin. It’s a two-way communication system that involves the immune system, hormones, and nervous system. In other words, whatever’s happening in your gut can have a direct impact on the health and appearance of your skin, and vice versa.

How Do You Know if Your Gut Is Healthy?

The balance of good and bad bacteria in your digestive system determines the health of your gut. When you throw off the balance, it can lead to a range of gut issues and even more serious conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

It's important to pay attention to the signs that your body may be giving you to determine whether your gut is healthy. Some common symptoms of an unhealthy gut include:

• Fatigue

• Constipation

• Diarrhea

• Mood imbalances

• Bloating

• Gas

• Skin issues like acne and eczema

There are a variety of factors that could cause these symptoms, like an imbalanced gut microbiome, food intolerances, or chronic stress. If you experience these symptoms regularly, you could be compromising your gut health. And, it might be time to take steps to improve it. Consulting with a healthcare professional can help you identify the underlying causes of these symptoms and develop a personalized plan to restore your gut health.

One of the most common signs of an unhealthy gut is chronic inflammation. Inflammation in the gut can cause a leaky gut. This is when the lining of the intestines becomes permeable, allowing toxins and harmful bacteria to enter the bloodstream. This can trigger an immune response that can lead to inflammation throughout the body, including the skin.

Another sign of an unhealthy gut is a compromised immune system. 70% of the immune system is located in your gut.¹ So poor gut health could weaken your immune system and make you more susceptible to infections and illnesses.

The Acne Diet: How to Improve Your Gut Health For Healthier Skin

Acne is a common skin condition that affects millions of people worldwide. While many factors can contribute to acne, including genetics and hormonal imbalances, the health of your gut can also play a significant role.

The food you eat may have a direct impact on the health of your gut and your skin. A diet that is high in added sugar, ultra-processed foods, and refined carbohydrates may disrupt the balance of bacteria in your gut and contribute to chronic inflammation. This may lead to skin issues like acne, rosacea, and eczema.

To improve your gut health and promote healthier skin, it's essential to eat a diet that is rich in fiber, healthy fats, and probiotic and prebiotic-filled foods. These foods can help to nourish the good bacteria in your gut and promote a healthy balance of microorganisms.

Watch Out For Food Sensitivities & Allergies

Be aware of what foods you may be sensitive or allergic to. These foods can inflame the gut and disrupt the balance of bacteria, leading to a range of issues. Food allergies can trigger an immune response that can cause damage to the lining of the intestines and increase your risk of developing leaky gut.

Food sensitivities, by contrast, may not cause an immediate immune response, but can still cause inflammation in the gut over time. Identifying and managing any allergies or sensitivities can help prevent long-term damage to the gut. And can help support your overall health!

Reduce Your Sugar Intake

Consuming excessive amounts of sugar can also harm your gut and skin health. Sugar can disrupt the balance of bacteria in the gut, leading to an overgrowth of damaging bacteria that can cause inflammation and digestive issues. Additionally, sugar can contribute to the development of insulin resistance, which can further worsen gut health by increasing the risk of chronic diseases like type 2 diabetes.

Eat Plenty of Fibrous Fruits & Veggies

Fiber-rich foods like fruits, vegetables, whole grains, and legumes can help to feed the good bacteria in your gut and promote regular bowel movements. Healthy fats like avocados, nuts, and seeds can help to reduce inflammation in the body and support healthy skin. Fermented foods like kimchi, sauerkraut, and kefir contain beneficial bacteria that can help to improve your gut health and support a healthy immune system.

A Soda Solution?

Fortunately, there are alternative high-fiber/low-sugar food and beverage options available that can satisfy your sweet tooth without the detrimental effects of too much added sugar. One fantastic option is our prebiotic-rich selection of sodas at OLIPOP, which are delicious and refreshing alternatives to traditional sugary sodas.

OLIPOP’s sodas use plant-based ingredients like stevia and monk fruit. These natural sweeteners have a low glycemic index and are less likely to cause blood sugar spikes. They also contain prebiotics and beneficial botanicals that can support gut health, making them a great choice for those looking to improve their digestive health while still indulging in a sweet treat. By making simple swaps like choosing low-sugar alternatives, you can improve your gut health, skin health, and overall well-being.

Gut Health & Acne: The Takeaway

Remember, the health of your gut and intestines plays a crucial role in the health and appearance of your skin. By eating a diet that is rich in fiber, healthy fats, and fermented foods, you can improve your gut health and promote healthier skin. So next time you find yourself thinking about ways to improve your skin, remember that what's happening on the inside is just as important as what you're putting on the outside.

Sources

Cohen, S. (2021, March 19).If you want to boost immunity, look to the gut.UCLA Health.https://www.uclahealth.org/news/want-to-boost-immunity-look-to-the-gut

Meet our Expert This article is reviewed by Lauren Manaker MS, RDN, LD. Lauren Manaker is an award-winning registered dietitian, book author, and freelance writer. Her work can be found in many major media outlets and on her women’s health nutrition-focused Instagram account @LaurenLovesNutrition. Raised in sunny South Florida and now living in Charleston, South Carolina, she has a love for the ocean and would be living on a houseboat if she had her way. She currently lives with her husband, young daughter, and 70-pound rescue pup.