What happens in the gut … does not stay in the gut.
You’ve heard of the gut-brain axis, but what about the axis between the gut and the skin?
Yep, the body’s “second brain” and its largest organ have each other’s phone numbers, and they chat all the time.
This means that what’s going on in your gut impacts your skin. Imbalances in the gut microbiome can affect our body’s inflammatory response, hormone regulation, and detoxification processes—all of which are key factors in developing acne.
Last time we chatted about the gut-skin axis with Chloe Williams, RHN, founder of Eunoia Wellness, we learned a ton of cool info that we couldn’t fit into one story. So we decided to do a “Gut Health and Acne: Part Two,” diving into how to nourish your gut with food, along with two things Chloe has found to be particularly successful with her clients.
What’s the best way to eat for gut health?
There are a zillion stories about foods to avoid for better gut health. (We’ve even written some of them.) But 2024 is the year of adding, not restricting. So we decided to focus on what we can add to our day (rather than subtract) to promote a healthy gut.
Chloe is on board with this. “Often, when dealing with a gut imbalance, the key isn’t in restricting our diet but in enriching it,” she says. “To rebuild a healthy gut lining and restore balance, our bodies require a broad spectrum of nutrients. To get these nutrients, we need to focus on incorporating a variety of nutrient-dense foods that support gut health and foster overall wellness. This means choosing foods that not only nourish the gut but also provide the vitamins, minerals, and antioxidants necessary to promote healing and reduce inflammation, ultimately leading to clearer, healthier skin.”
Here are some of the best options to incorporate into your diet:
- Fatty fish: “Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines can significantly reduce inflammation, which is crucial for calming acne flare-ups and supporting overall skin health. Aim to eat fatty fish three times per week,” Chloe says.
- Leafy greens and colorful vegetables: “These are powerhouses of fiber, antioxidants, and vital nutrients. They support the body’s detoxification processes and combat oxidative stress, promoting healthier skin,” she says.
- Probiotic-rich foods: “Foods like coconut kefir, sauerkraut, kombucha, and kimchi bolster the gut with beneficial bacteria, aiding in the restoration of the gut microbiome’s balance,” Chloe says, “which is essential for both gut health and clear skin.”
- Complex carbohydrates: “Opting for low-glycemic foods, such as quinoa, sweet potatoes, and whole grains, helps maintain stable blood sugar levels, mitigating one of the acne triggers,” she says.
- Nuts and seeds: “These are not just great snacks but also a source of essential fatty acids, zinc, and selenium, all of which play a role in skin health and hormonal balance,” Chloe says.
- Berries: “A delicious source of antioxidants and vitamins, berries help protect the skin from damage and support the healing of acne lesions,” she says.
- Green tea: “With its antioxidant and anti-inflammatory properties, green tea can soothe redness and inflammation associated with acne, making it a great addition to your daily routine,” Chloe says. Good thing we’ve got a plethora of matcha recipes here on Poosh!
If it feels overwhelming, start with these two nutrients.
“I’ve seen significant success with the addition of omega-3-rich fatty fish and probiotic foods, which not only help reduce inflammation but also work towards a balanced gut microbiome that reflects positively on the skin,” Chloe says.
Don’t worry, if you’re not a fan of fish or fermented foods, Chloe says that supplementing these nutrients can be an excellent alternative.
“However, it’s crucial to choose the right supplements with the correct strains and doses to ensure you’re getting the benefits,” she says. “Products like the Clear Skin Duo Supplements from Face Reality are designed specifically for this purpose, offering targeted support for skin health.”
Here are some more Poosh-approved picks:
“Remember, the goal is to nourish and rebuild, providing your body with more of the good stuff it needs to heal from the inside out,” Chloe says.
We couldn’t have said it better ourselves.
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the interviewee only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
Up next, be the first to know our weekly content and sign up for our Poosh newsletter.
