Gut health is one of the buzziest topics in wellness, and for good reason. The more we learn about the gut, the more we discover just how much it impacts nearly every aspect of our health, including our skin.
As we’ve previously reported, getting to the root of gut health issues is the ultimate skincare hack. And if you have an inflammatory skin condition like rosacea, it can be especially important to look at your gut to help manage symptoms (in addition to a gentle skincare routine, ofc).
We tapped Charissa Lim MS, RDN, LDN, registered dietitian for Blume, to share the must-knows of rosacea and gut health.
But first, a quick refresher on rosacea …
“Rosacea is a chronic inflammatory skin condition that ranks among the top five most common skin diseases in adults,” Charissa says. “While the exact cause of rosacea is still unknown, it is thought to result from changes in your immune system, blood vessel function, and an imbalance of gut and skin bacteria. These changes can lead to skin sensitivity and excessive inflammation in the body.”
“Similar to our gut microbiome, our skin houses trillions of microorganisms that can influence our immune system and overall skin health. It may sound a bit gross, but the bacteria that live on our skin can be beneficial, providing a physical barrier against external bacteria that can cause disease,” Charissa explains.
But that’s only one factor for healthy skin.
“The bacteria that live in our gut also play a key role. This relationship can be explained by what is called the gut-skin axis,” Charissa says. “The gut-skin axis refers to the communication between the gut and the skin through interactions with our immune system.”
She continues, “For example, a well-balanced gut microbiome can help maintain skin health by preventing the growth of harmful bacteria and decreasing inflammation.”
People with rosacea have very different skin and gut bacteria than someone without rosacea.
“In individuals with rosacea, it is thought that an imbalance of gut bacteria can lead to excessive inflammation, which can influence rosacea onset, phase, and severity,” Charissa says. “Many studies have found that the gut and skin bacteria of someone with rosacea are much different from someone without rosacea.”
For instance, she references a Danish study with about 50,000 participants that found individuals with rosacea had a higher prevalence of GI disorders, including H. pylori infection and small intestinal bacterial overgrowth (SIBO).
H. pylori infection
“H. pylori is a bacteria in our gut that can cause chronic gastritis, peptic ulcers, and gastric cancers,” Charissa says. “It can also trigger inflammation and worsen rosacea symptoms such as flushing (warming of the skin) and erythema (skin redness). Non-invasive tests to assess whether you have an active H. pylori infection include a urea breath test and a stool antigen test.”
SIBO
“Individuals with papulopustular rosacea, the type of rosacea that causes red swollen bumps and acne-like blemishes on the forehead, cheeks, chin, neck, chest, or scalp, may have a higher risk of SIBO,” Charissa says. “Treatment of SIBO with antibiotics has been shown to completely resolve or greatly improve rosacea, with skin lesions remaining in remission for over nine months.”
Gut health tips to help with rosacea:
Prebiotics and probiotics are your BFFs.
“Prebiotics and probiotics go hand-in-hand and should be a first line of action when trying to improve rosacea through better gut health,” Charissa says. “Probiotics are live microorganisms that promote the diversity of the gut microbiome, while prebiotics act as food for these microorganisms, helping to promote the growth of a healthy gut.”
Thankfully, it’s pretty easy to add more prebiotics and probiotics to your diet.
- Eat fermented foods. “Incorporate fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso into your meals. These foods are rich in probiotics, which are beneficial bacteria that support gut health,” she says.
- Include prebiotic-rich foods. “Prebiotics are non-digestible fibers that feed probiotics. Foods high in prebiotics include garlic, onions, leeks, asparagus, bananas, and chicory root. Incorporate these into your daily meals,” she suggests.
- Try supplements. If you find it challenging to get enough probiotics through food alone, consider taking a high-quality probiotic supplement. Look for one with multiple strains of bacteria and a high CFU (colony-forming unit) count.
SuperBelly Gut-Building Hydration Powder
Price: $32
Blume
Lemme Debloat Capsules
Price: $30
Lemme
Daily Fiber + Probiotics
Price: $23
BelliWelli
Probiotic Capsules
Price: $66
VSL#3
Healthy Flora
Price: $65
Dr. Nigma
Gut Health Synbiotic+
Price: $54
Ritual
“There’s still so much to uncover about the gut microbiome, and it’s important to know that research does not provide exact answers at this time. Although we know that a gut-skin connection exists because of the improved symptoms we see when interventions to improve gut health are prescribed, further research is needed to confidently conclude the exact link between gut health and rosacea,” Charissa says. “If rosacea symptoms persist and worsen, you should see a doctor for advised medical attention.”
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