You know what they say: "You are what you eat!" And when it comes to your skin, more valid words have never been spoken. The digestive tract and skin have a relationship known as the gut-skin axis or gut-skin connection. Symptoms of gut health issues can be varied and the skin can be used as a measure of what’s going on inside the gut.
Your diet is the most important factor in getting a clear complexion because the gut microbiome, which is the bacteria living in your digestive system and intestines, influences your overall health, which ultimately improves your complexion and gives you healthy skin.
When your gut is balanced, it shows on your skin. Think of it as an inside-out glow. But when your gut is out of control, it can impact your skin. So, how can you create optimal conditions for your gut microbiome?
Step one: Feed your gut good bacteria!
Include foods that are rich in nutrients like vitamins A, C, and E. These skin-loving vitamins help reduce oil production, boost collagen, and protect your skin from damage.
- Rich in vitamin A: Leafy green vegetables (kale, spinach, broccoli), orange and yellow vegetables (carrots, sweet potatoes, pumpkin and other winter squash, summer squash), tomatoes, cantaloupe, mango, beef liver, fish oils, eggs.
- Rich in vitamin C: Citrus (oranges, kiwi, lemon, grapefruit), bell peppers, strawberries, tomatoes, cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
- Rich in vitamin E: sunflower seeds, almonds, peanuts, peanut butter, beet greens, collard greens, spinach, pumpkin.
Step two: Embrace fiber-rich foods
Fiber intake is crucial for your gut. It promotes a healthy gut microbiome by giving your gut’s microbiome the nourishment it needs to thrive. Fruits, vegetables, whole grains, and legumes are fiber-rich powerhouses that will make your gut (and skin) balanced.
Step three: Introduce some fermented foods
Fermented foods are the key when it comes to gut and skin health. They contain probiotics, aka bacteria that keep your gut in check. Kefir, sauerkraut, kimchi, and yogurt with live cultures are your gut's go-to's. They help maintain the balance of your gut microbiome, which, in turn, helps promote healthy, glowing skin.
Step four: reduce your intake of processed foods
Now, it's time for a little reality check. There are a few foods that can alter the balance for your gut and so, impact your skin’s health. Processed and high-sugar foods, dairy products, and fried foods can lead to inflammation and breakouts. So, while indulging occasionally won't hurt, it's best to keep these treats to a minimum for your skin's well-being.
Remember, healthy skin starts from within. By nourishing your gut with skin-friendly foods and keeping processed foods at a minimum, you can unlock that radiant, lit-from-within glow.