
Have you ever come across friends, family members, or people you see online who have been blessed with clear, radiant skin their whole lives? Are you someone who has struggled with breakouts for as long as you can remember, or have suddenly been struck with a spell of bad skin? The answer to fixing your skin concerns may lie beyond simple skin care products, the answer may be deeper within; your gut health.
So much research has highlighted the crucial connections between gut health and skin clarity. You may consider yourself to be a healthy person, but what are you really putting into your body, and do you know how different food groups can impact your gut microbiome? If you’ve been battling acne for a while, your gut might just be shouting out the problem. Want to find out more? Lets discuss exactly why your skin is linked to your gut health, and actionable steps to take to start to rectify your guts microbiome.
What has the data shown about gut health & acne?
The gut-skin axis (a term used to describe the connection between gut health and skin health), has become a hot topic in scientific research. Studies have shown a clear connection between the imbalance of gut bacteria and inflammatory skin conditions such as hormonal acne, rosacea and eczema to name a few.
For example, a 2018 study published in the Journal of Clinical Medicine found that individuals with acne had altered gut microbiomes compared to those with clear skin. (Source). Another paper from Frontiers in Microbiology emphasized that gut bacteria influence systemic inflammation, which plays a key role in acne development (Source). These findings suggest that gut health isn’t just something to ignore, it can be the key to maintaining clear, acne free skin..
Your gut’s impact on hormones
The gut is like the instruction manual of your bodily functions and hormones. If your gut health is unable to send the correct feedback across the body, things will get messy. One way your gut influences skin is through its role in regulating hormones such as cortisol, estrogen, and androgen, all of which are closely linked to acne. For example, when the gut microbiome is disrupted, it can affect the production and metabolism of cortisol. Cortisol if you were unaware is the body’s primary stress hormone, which can lead to high levels of inflammation. This inflammatory response can ultimately increase oil product which often results in acne and other skin conditions.
Additionally, the gut produces short-chain fatty acids (SCFAs), which help regulate hormones and maintain a strong gut barrier. When the gut barrier is weakened, toxins and bacteria can enter the bloodstream, leading to systemic inflammation and hormone disruption, two key acne triggers.
Symptoms of poor gut health shown by the skin
So, now you have a level of understanding of how the gut can trigger skin conditions, what are some of the telltale signs of someone suffering with a poor gut microbiome? If your gut is crying out for some TLC, here are some of the thighs to look out for:
- Persistent breakouts: Especially along the jawline, cheeks, or forehead. These areas are linked to hormonal and digestive health and are often the first places to see improvement once gut health is restored..
- Inflamed, red skin: Conditions like rosacea have been strongly tied to gut issues. The inflammation that comes with high cortisol levels is often translated throug the skin. It can leave the skin extremely sensitive to touch, and uncomfortable during your dayto-day.
- Dry, flaky patches: Poor nutrient absorption in the gut can lead to deficiencies in vitamins like A, D, and E, all of which are crucial for healthy skin.
- Eczema-like symptoms: Studies have found that gut imbalances can cause eczema and other inflammatory skin conditions.
Common habits that can cause an unhealthy gut
So what habits lead to an unhealthy gut? The truth is that an unhealthy gut has become the norm of much of the population. It estimates that for Brits in the UK, over 50% of their diet is made up of ultra processed foods. This ease and convenience is no good for our guts, and as a result can lead to terrible skin consequences. Here’s just some of the habits you should be looking out for:
- Consuming too much sugar and processed foods: As touched on, these types of foods fuel the growth of harmful bacteria while starving beneficial ones.
- Antibiotic overuse: While sometimes necessary, antibiotics can wipe out both good and bad bacteria, leaving your gut imbalanced. Its crucial to consult with your doctor about the potential impact of this following antibiotic use.
- Chronic stress: Stress alters your gut microbiota composition and weakens your gut lining, increasing inflammation. Although stress is unavoidable in some cases, its crucial to implement ways to reduce such feelings by maintaining a balanced lifestyle that prioritises rest and recovery.
- Low fiber intake: Fiber is essential for feeding the good bacteria in your gut, and without it, your microbiome can suffer.
- Poor sleep habits: Your gut microbiome has its own circadian rhythm, and disrupted sleep can negatively affect its balance.
How to improve your gut health for clear skin
The good news? Your gut is incredibly adaptable, and small changes can lead to big improvements for both your gut and your skin. Here’s how to get started and reap the rewards of a balanced gut microbiome:
Add probiotics: Foods like yogurt, kefir, kimchi, and sauerkraut are rich in beneficial bacteria. A quality probiotic supplement can also help, but it’s always recommended to get probiotics straight from whole foods. If you’re wondering where to buy kefir, kimchi and the foods that make your gut happy, look at your local organic supermarkets.
Eat prebiotic-rich foods: Garlic, onions, bananas, and oats provide the fiber that good bacteria thrive on.
Cut back on sugar and processed foods: When possible, focus on whole, nutrient-dense foods that support gut health. For example, replace that morning breakfast bar with some fresh porridge and fruits to get your metabolism started on the right foot for the day.
Manage stress levels: Practices like yoga, meditation, or even a daily walk can lower cortisol levels and reduce gut inflammation.
Stay hydrated: Water helps flush out toxins and supports digestive health.
Bottom line
Your gut and your skin are deeply connected. By nurturing your gut with probiotics, prebiotics, and gut-friendly habits, you can address one of the root causes of acne and enjoy healthier, more radiant skin. The journey to clear skin isn’t just about what you put on your face—it’s about what you put in your body, too.