How to improve your gut health to reduce acne
If you’ve struggled with acne, you might not have considered that your gut could be part of the problem. Recent research shows that gut health and skin health are closely linked. Issues like inflammation, poor nutrient absorption, and hormonal imbalances that start in the gut can directly affect the skin, leading to more frequent breakouts.
Why gut health is so vital…
- Controlling Inflammation: Gut imbalances can lead to chronic inflammation, which can be a big trigger for acne.
- Nutrient Absorption: An unhealthy gut leads to poor nutrient absorption, which can lead to low levels of vitamins and minerals that are essential for skin health.
- Hormonal Balance: Poor gut health can disrupt hormones, contributing to breakouts
- Microbiome-Skin Axis: The communication system between gut and skin, which impacts oil production and inflammation
How to Improve Your Acne by Caring for Your Gut
1. Add Probiotics
Probiotics can rebalance gut bacteria, reducing inflammation and benefiting skin health.
How to add probiotics:
- Eat fermented foods like yogurt, kimchi, and miso.
- Consider a daily probiotic supplement with strains like Lactobacillus and Bifidobacterium.
2. Eat Prebiotic-Rich Foods
Prebiotics feed the good bacteria in your gut, helping them to repopulate your gut reduce inflammation. Consuming prebiotics with probiotics together can be especially beneficial.
Best prebiotic foods:
- Garlic, onions, bananas, oats, flaxseed & chia seeds, chicory root, and legumes.
3. Reduce Refined Sugars
Sugary and processed foods disrupt gut bacteria, leading to more acne. Swap processed snacks for whole foods like fruits, nuts, and seeds, which not only avoids disrupting the gut, but contain fiber and various nutrients that have benefits for your skin and gut.
4. Manage Stress
Chronic stress harms gut health and can worsen acne. Reduce stress to improve both.
My favorite ways to reduce stress:
- Practice mindfulness and gratitude
- Staying hydrated with plenty of water, herbal teas, and snacking on raw veggies like cucumber
- Spending time in nature and going on walks
- Prioritize movement and getting plenty of sleep whenever possible.
5. Eat Omega-3s
Omega-3s have anti-inflammatory properties that benefit both gut and skin health. Ways to get in plenty of Omegas include eating fatty fish, walnuts, flaxseeds, or taking an Omega-3 supplement.
Final Thoughts: Balance Your Gut, Heal Your Skin
Balancing your gut health through diet, stress management, and proper nutrients can help reduce acne and promote clearer skin. Additionally, bettering your gut health has been shown to improve digestion, strengthen your immune system, improve mood and mental health, and increase energy levels. Start with these small steps to improve your gut—and see the difference in your skin, as well as your overall health!