Many people suffer from acne as a result of poor gut health. A bad gut is caused by a bacterial imbalance, nutrition deficiency, or poor blood sugar levels—all of which plays an important role in the breakdown and absorption of food in the body.
In addition, poor gut health has been linked to an increased risk of skin diseases such as atopic dermatitis and psoriasis. Beyond our epidermis layer, poor gut health has also been linked with other medical conditions such as obesity and diabetes.
In this article, we’ll highlight some ways that you can improve your gut health to have a clearer complexion and better overall health.
Table of Contents
1. Eat Fermented Foods
Fermented foods are a great way to help improve gut health and break down nutrients for your body to absorb. These food types also contain cultures of healthy bacteria such as Lactobacillus acidophilus and Bifidobacteria. These healthy gut bacteria can help fight off bad bacteria that live off your colon and support your intestinal health.
One of the best sources of natural lactobacillus is unsweetened yoghurt as it contains these beneficial probiotics that can stave away harmful bacteria. Other great sources of this bacteria can be found in kimchi, sauerkraut, tempeh, and miso paste.
2. Avoid Dairy Products
Studies show that acne is more common in people who consume dairy products than those who don’t. There are many reasons why this is the case.
For one, dairy products have been linked to acne breakouts as they contain a high amount of male hormone testosterone, which is known to cause inflammation and overgrowth in the skin cells. In addition, dairy can increase insulin production which can speed up cell turnover that clogs pores and lead to acne breakouts.
So, the best way to improve your gut health for clear skin is by not consuming dairy products. If you’re looking for professional advice, visit a local centre for GI health for a more curated experience.
3. Drink Water with Lemon
One of the best ways to support healthy gut bacteria levels is by drinking warm water mixed with lemon. It’s best to drink it at a set time each day, such as before or after breakfast, in order to keep your gut healthy.
The acetic acid in the lemon will not only help cleanse your system but also helps kill bad bacteria in your body due to its antiseptic properties. Lemon water is also great for regulating digestion and removing toxins from the body that lead to acne breakouts.
4. Take Probiotics
Taking a supplement like probiotics and prebiotics has been shown to be beneficial in improving gut health. These supplements can help replenish the healthy bacteria in your stomach that supports digestion and skin health. How so, you may ask.
Probiotics are live cultures of “good” bacteria that help strengthen the immune system. These healthy gut bacteria have properties that aid in defending against bad bacteria in your intestines, all while also preventing breakouts from happening in our outermost layer (aka our skin).
5. Exercise Regularly
Exercise and meditation can help improve your gut health in multiple ways.
The first way exercise helps is by regulating blood sugar levels which prevents acne breakouts from happening. This increased regulation is due to the increase of blood flow throughout the body that comes after a pumped-up workout session.
In addition, exercising also increases serotonin levels in the brain which helps with stress and mental clarity. This is great for improving gut health in several ways.
First, stress can play a part in how your gut functions—imbalances of healthy bacteria levels are influenced by stress. So, if you’re feeling stressed out on a normal day, your downcast mood may have a larger effect on the bacteria that live in your stomach than you may realize.
Second, exercise is known to improve insulin sensitivity which improves sugar metabolism and reduces blood glucose levels. This is beneficial for acne, as high levels of insulin can increase the production of male hormones that cause inflammation and breakouts.
6. Get Enough Sleep for Skin Health
While getting enough sleep is important, studies show that sleeping with the right pillow types can also help improve gut health. It does this by promoting the regulation of the body’s blood sugar levels, which is central to the health and wellbeing of our digestive system.
For those who spend a lot of time sleeping on their side, it’s recommended that you use a pillow with medium support. You want your spine to sit straight during sleep but not be too rigid or contain entirely too much force. Doing this will help prevent any unnecessary pressure on your stomach, which can aid in fighting against inflammation and acne breakouts.
7. Add Fibre to Your Diet
The final way to improve gut health for clear skin is by adding more fibre into your diet. Foods that are high in fibre include beans, apple skins, nuts, seeds, and oatmeal. If you’re interested in getting the most out of these foods, it’s best to soak them overnight and eat them raw.
The reason you must soak them is since they’re high in soluble fibre beta-glucan, which can greatly enhance your blood sugar levels, cholesterol, and heart and gut health systems. When you soak these high-fibre foods overnight they become a prebiotic instead of a probiotic.
The difference between the two is that prebiotics is the food that exists in your stomach that bacteria eats whereas probiotics are the good bacteria themselves. Soaking helps your body absorb the nutrients, leading to glowing skin. Check out our guide to achieving a more youthful glow for more tips.