Healthy Gut, Beautiful Skin: Optimize Your Gut-Skin Axis

Healthy Gut, Beautiful Skin: Top Four Strategies to Optimize the Gut-Skin Axis

beauty nutrition | holistic skincare + beauty
6 minute read

If you're following us you understand that we believe in a holistic approach to maximizing beauty and aging gracefully. As scientists begin to properly study the gut-skin axis we are beginning to understand how gut health can impact our our outer appearance. An unhealthy gut, whether it's from an imbalanced biome or a damaging lining, can lead to issues such as acne, psoriasis, eczema, and premature aging.

Luckily we have the knowledge that we need to help promote a healthy gut lining and a thriving biome that will lead to a more youthful glow. Below we've summarized our four top strategies for optimizing the gut-skin axis.

1. Protect the Gut Lining

You may have heard of the term "leaky gut" that refers to a gut lining that has become permeable and inflamed. This condition allows bacteria, mold, and other pathogens to enter the bloodstream, activating our immune system, and contributing to chronic inflammation.

Chronic inflammation can be detrimental to our health by increasing the amount of free radicals as well as collagen and elastin destroying enzymes in the body. Additionally, it can clog pores, fuel acne-causing bacterial overgrowth, stimulate excessive melanin production (causing uneven skin tone), and compromise our skin's protective barrier, rendering it dry, sensitive, and susceptible to external stressors like UV radiation and pollution.

The worst culprits that you want to minimize or avoid for a healthy gut lining include:

Alcohol
Sugar
Processed foods
Gluten
Artificial sweeteners
Artificial colors
Pesticides
A1 dairy
Hormonal birth control pills
Non-steroidal anti-inflammatory drugs (NSAIDs)

2. Strengthen the Gut Lining

In addition to minimizing damaging ingredients to our gut lining we can also take a proactive approach to strengthen our gut lining. The following foods have shown evidence for decreasing gut permeability and healing the gut lining.

Colostrum

Lactoferrin-rich bovine colostrum has shown evidence for reducing inflammation and strengthening the junctions between intestinal cells in the gut lining^1, reducing "leaky gut" symptoms. In one study, it was shown to help reduce "leaky gut" due to long-term damage from NSAIDs².

Bone broth

High-quality bone broth, made with filtered water and well raised livestock, yields a thick gelatinous and warming soup that contains essential amino acids such as glutamine, glycine, and other collagen peptides that nourish the gut lining³.

Aloe vera

Aloe vera juice contains polysaccharides that have demonstrated their ability to reduce the lactulose/mannitol ratio in the gut⁴, a key marker of gut permeability. A specific polysaccharide called glucomannan along with growth hormone gibberellin also have been shown to increase collagen production making aloe vera improve the gut lining via at least two functionalities.

3. Promote a Diverse Gut Biome Rich in Friendly Probiotics

A healthy balance of good gut bacteria is critical for reducing skin damaging inflammation, promoting absorption of micronutrients, and supporting a healthy skin biome and barrier.

Eat a Diverse Range of Probiotics

While yoghurt can be a great place to start studies have found that a higher gut microbiome diversity is linked to lower inflammation. The following are some of our favorite foods for a diverse biome:

Greek yoghurt
Goat kefir
Sauerkraut
Kimchi
Kombucha
Miso
Beet kvass

Eat a Diet Rich in Omega-3 Fatty Acids

A diet rich in omega-3 fatty acids has been shown to increase diversity within the microbiome⁵. The fatty acids lead to an environment conducive to the production of short-chain fatty acids (SCFAs) such as butyrate. These SCFAs are essential to a strong skin barrier which locks moisture in and keeping toxins out. Some of our favorite sources of omega-3 fatty acids include:

Wild salmon
Wild salmon roe
Ahi tuna
Cod liver
Black cod
Sardines
Anchovies

Please note that while it is possible to get some omega-3 fatty acids through plant based sources such as chia seeds and walnuts, these are inferior ALA omega-3's, not the EPA and DHA versions which are found in animal foods. Be careful with omega-3 supplements as this is a rather unstable molecule and they are prone to degradation and rancidity if not stored properly.

Consider a Probiotic Supplement

While we treat whole foods as our primary source of probiotics, there are a few specific strains which have been shown promote beautiful skin and possess anti-aging benefits. Specifically the Bifidobacterium strain YaKult as well as the Lactobacillus plantarum and Lactobacillus reuteri DSM 17,938 strains have shown their ability to reduce UV damage in skin by suppressing inflammation and oxidative stress, thus reducing the photoaging in the skin⁶.

Furthermore, consumption of Lactobacillus plantarum HY7714 has been shown via a 12 week study to significantly improve skin hydration, gloss, and elasticity while reducing facial wrinkles⁶.

4. Feed Your Friendly Gut Bacteria

Both soluble fiber and resistant starch support a healthy gut biome by providing the raw fermentable material necessary to product the short chain fatty acid, butyrate, which is essential to a strong skin barrier. Not too mention, these SCFAs have also been shown to promote feelings of fullness, protect the gut lining, and improve sleep.

Soluble Fiber

For skin loving foods high in soluble fiber we typically enjoy:

Sweet potato
Carrots
Lentils
Butter beans
Avocado
Raspberry
Pear
Blueberry
Kiwi

Resistant Starch

Resistant starch is not quite as prevalent as soluble fiber though it is often found in Some of our favorite sources of resistant starch include:

Cooked-and-cooled quinoa
Cooked-and-cooled sushi rice
Cooked-and-cooled chickpeas
Cooked-and-cooled pinto beans
Cooked-and-cooled steel cut oats
Green banana flour
Buckwheat

You'll notice that the quinoa, rice, and chickpeas are specified as "cooked-and-cooled". That's because the process of cooling these ingredients after cooking significantly increases their resistant starch levels. It also makes these ingredients perfect for salads and poke bowls!

Conclusion

There is a very strong link between gut health and skin health via the gut-skin axis. As is often the case, strength is beauty. A strong, healthy gut will create condition conducive for vibrant, beautiful skin. By focusing on taking small steps to protect our gut lining and promote a healthy gut biome we can move beyond simple topical skincare routines and view our feminine beauty as a holistic expression.

References

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