What Are Postbiotics?
What Are Postbiotics? A Comprehensive Guide to the New Frontier in Gut Health In the world of gut health, most ...
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The relationship between gut health and skin conditions has garnered increasing attention over recent years. This connection, often referred to as the gut-skin axis, highlights how imbalances in the gut microbiome can manifest in skin issues such as acne, eczema, psoriasis, and rosacea (source). In this blog, we will explore the gut-skin axis, highlight key bacterial players, and offer practical tips to support both gut and skin health.
The gut and skin are both home to diverse communities of bacteria, and other microorganisms, that play vital roles in maintaining health.
The mechanisms by which the gut microbiome influences the skin appear to be related to:
It therefore comes as no surprise that when gut dysbiosis (an imbalance of gut bacteria) occurs, it can trigger a cascade of effects that negatively influence the skin. For example, increased intestinal permeability (“leaky gut”) allows toxins and inflammatory molecules to enter the bloodstream, which may exacerbate skin inflammation and disrupt the skin barrier (source).
It’s not just short chain fatty acids that the gut bacteria produce though. Neurotransmitters including GABA, acetylcholine, dopamine, and serotonin are produced by gut microbes and these neurotransmitters can modulate the function of the skin through the nervous system (source).
We know that certain skin conditions frequently co-occur with gut conditions. Arguably the two most evidenced examples are:
But let’s look at some other associations:
The fact that many of these skin conditions improve after gut specific interventions is compelling evidence that the may originate, or at least are significantly influenced, by imbalances in the gut.
All the bacteria mentioned above are tested for in our Ultimate Gut Health test.
Maintaining a healthy gut-skin axis involves nurturing the gut microbiome while adopting skin-friendly dietary and lifestyle habits. Here are some practical tips:
Incorporate fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso, which contain live beneficial bacteria to support gut diversity.
Prebiotics are fibers that feed beneficial gut bacteria. Include foods like garlic, onions, leeks, asparagus, bananas, and whole grains to nourish your microbiome. Prebiotics support the production of bacterial metabolites such as butyrate, and butyrate has been shown to successfully treat psoriasis (source).
You can consider supplementing the prebiotic PHGG, which increases butyrate producing bacteria, or/and, supplementing butyrate itself. My favourite product for this is Tributyrin. I often recommend to clients to supplement both products simultaneously for a short period of time before simply focusing on diet and lifestyle (exercise increases butyrate producing bacteria too!).
Polyphenols give plant foods their colour. So focus on eating a colourful diet.
Examples include olives and olive oil, tomatoes, peppers, coffee and tea, dark chocolate, grapes, beetroot, celery. You get the picture!
Polyphenols play a preventive role and possess the ability to delay the progression of several skin disorders, ranging from small and discomforting to severe and potentially life-threatening ones (source).
High sugar and processed food intake can promote inflammation and worsen both gut and skin health. Research has shown as association between sugar intake and psoriasis for example (source).
There is an abundance of research that provides evidence for collagen supplementation, which supports the enhancement and/or improvement of skin health (source). Regularly consuming bone broths is a way of getting colleagen, as is supplementing collagen. My personal favourite is this one which can be added to your morning coffee/tea.
Chronic stress can contribute to imbalances in the gut microbiome and disrupt the gut lining leading to leaky gut. Chronic stress can also contribute to systemic inflammation (source). Practice stress management techniques like mindfulness, yoga, or meditation.
If fermented foods are not a regular part of your diet, high-quality probiotic supplements containing strains like Lactobacillus and Bifidobacterium can support gut health. Here are just some examples of studies that have been conducted:
While antibiotics can be life-saving, their overuse can disrupt gut bacteria and contribute to dysbiosis. Use them judiciously and always under medical supervision.
The gut-skin axis underscores the profound impact of gut health on skin wellness. By fostering a balanced gut microbiome through diet, lifestyle, and targeted supplementation, it is possible to support both digestive and skin health. As research evolves, the potential for gut focussed therapies in treating skin conditions offers an exciting frontier in holistic medicine.