The Gut-Skin Secret Dermatologists Wish You Knew
We spend inordinate amounts of time (and money) buying skincare products in pursuit of that next-level glow, but if you’re not looking after your gut, chances are that you’ve not yet reached peak luminosity.
The reason for that lies in the gut-skin axis, a pathway that connects both the gut and skin microbiomes, allowing the bacteria, viruses and fungi that live there to talk directly to each other. Both the gut and skin act as a barrier from external agents – for example, the skin fends off pollution and so on from the outside world, while the gut keeps pathogens and other toxins from entering the rest of the body – and they both have thriving microbiomes that help them do so.
We now know that the gut microbiome plays a role in the formation of various skin disorders, including psoriasis, rosacea and acne. So much so, in fact, that research suggests those who suffer from coeliac disease (an allergy to gluten) are more likely to experience psoriasis, rosacea, atopic dermatitis and more.
The gut-skin connection and how it works
This dynamic, two-way axis communicates via immune signalling, hormones, metabolic pathways and the trillions of microbes that inhabit the digestive system. So, when our gut health isn’t optimal, that has a knock-on effect on our skin, too. Around 70 per cent of our immune system exists in the gut, so when the microbiota that live there are imbalanced – i.e. there are too many “bad” bacteria, and not enough of the good ones – we experience widespread chronic inflammation, which may trigger inflammatory skin issues, including dullness, redness, rosacea, psoriasis and acne.
Additionally, a compromised gut lining – also known as increased intestinal permeability or more colloquially speaking, leaky gut – can cause toxins and partially digested food to enter the bloodstream and trigger an immune response, resulting in an array of skin concerns, including irritation, redness and puffiness. If you’ve ever eaten junk food and noticed your skin is looking decidedly lacklustre the next day, this is one of the reasons why.
On the other hand, when the gut is healthy it produces anti-inflammatory compounds, supports the immune system and is able to successfully absorb nutrients from food and eliminate toxins from the body.
How to support the gut-skin axis
The first thing to note is that good gut health serves more than just your skin; it’s also key for pretty much every system in our body, so consider nurturing it more than a worthwhile enterprise. Ensure your diet is rich in fermented foods, such as kimchi, sauerkraut, kombucha, tempeh, kefir, miso and natural yoghurt. As well as being flavoursome, they have been shown to increase the good microbes in the gut, and are easily added onto your plate at each meal.
Fibre-rich foods are also a great way to feed your good bacteria, so add beans, legumes, garlic, onions, asparagus, Jerusalem artichokes and bananas to your daily diet. Science shows that the more plant diversity you can include in your meals, the better your skin health, now and in the future. Avocado is another favourite; not only is it high in fibre, but also rich in anti-inflammatory fatty acids.
There’s also a reason why facialists instruct you to drink plenty of water. Not only does good hydration status support plump, dewy and even-toned skin, but it also ensures the body’s detoxification and digestive processes work as they should – consider adding an electrolyte, like Cellular Hydration, which also promotes a healthy gut lining, supports digestion and boost hydration.
Studies suggest that taking a potent probiotic supplement may be a great idea for anyone seeking to support problematic skin. One study found that participants with acne, who were supplemented with specific probiotic strains, saw significant improvements in skin inflammation, barrier function, sebum production and number of blemishes. If you’re looking for extra strength gut support, we love Biome Restore – which contains targeted live bacterial strains to support long and short-term digestive health alongside ginger, lion’s mane, and boswellia, or Enhanced Synbiotic, a great everyday formula with digestive enzymes to boost.
A healthy gut is as much about what you shouldn’t do as what you should. Aim to remove as much, if not all, ultra-processed, refined and sugary foods from your diet because they have been shown to reduce microbial diversity, cause dysbiosis and trigger inflammation, not to mention they serve no role in helping our health.
It’s also important to consider some of the lifestyle factors that have a knock on effect on your gut and skin. Chronic stress and lack of sleep reduce gut motility, increased inflammation and microbial balance, so incorporate practices that switch on your parasympathetic nervous system. Good sleep is also essential for collagen production and skin regeneration. Think breathwork, walks outdoors, yoga or meditation. Micronutrient deficiencies can also play a role; consider Advanced Multi-Nutrient. In our recent consumer trial, participants reported a 28% improvement in hair, skin and nails as well as a 30% improvement in gut health after just 30 days of use.
Finally, when it comes to skin, patience is key so it’s important to manage expectations. Whilst all of these changes will start to work beneath the surface immediately, it can take 3-6 months of consistency to reap the full benefits of your efforts.
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Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
