The Gut-Skin Relationship & How to Nourish Both to Glow From Within

Just like this morning sun, our skin shows up for us everyday. How we respond to it matters.

It is no coincidence that when we are having gut issues (whether we realize it or not) we often have some type of skin issue. These skin issues can be in the form of acne on the face or body, excess oil production, eczema, scalp-skin troubles, rosacea to name just a few. Our skin is an organ and it communicates with us, like the digestive system does, when there is an imbalance that it wants you to address. Our bodies communicate with us all the time, if only we listen.

Let’s Chat About the Gut-Skin Relationship

The gut microbiome and skin microbiome are interconnected in a complex and fascinating way. The gut microbiome refers to the vast community of microorganisms (bacteria, viruses, fungi, etc.) that inhabit our digestive tract, while the skin microbiome consists of the microorganisms residing on the skin's surface.

1. Gut-Skin Axis: The Gut-Skin Axis is a bidirectional communication system between the gut and skin. It involves the influence of the gut microbiome on the health of the skin microbiome and vice versa. Changes in one can affect the other, and imbalances in either can lead to various skin conditions.

2. Immune System Regulation: A significant part of the connection between the gut and skin lies in the regulation of the immune system. The gut plays a crucial role in training the immune system and maintaining its balance. When the gut microbiome is in a healthy state, it helps to promote a balanced immune response, preventing the immune system from overreacting to harmless substances. This is important because many skin conditions, such as eczema and psoriasis, have immune-mediated components.

3. Inflammation: A healthy gut microbiome helps to reduce systemic inflammation throughout the body. Chronic inflammation can negatively impact the skin's barrier function and contribute to various skin issues, including acne, rosacea, and skin sensitivity.

4. Nutrient Absorption: The gut is responsible for absorbing essential nutrients from the food we eat. A well-functioning gut microbiome aids in proper nutrient absorption, ensuring that the skin receives the necessary nutrients for its health and maintenance.

5. Short-Chain Fatty Acids (SCFAs): Gut bacteria produce certain beneficial compounds like short-chain fatty acids (SCFAs) through the fermentation of dietary fiber. SCFAs play a role in maintaining skin health by promoting an acidic pH, which supports the growth of beneficial skin microbes and inhibits harmful ones.

6. Skin Barrier Health: The skin has its microbiome, which acts as a protective barrier. A balanced and diverse skin microbiome is essential for maintaining the skin barrier's integrity. When the skin microbiome is disrupted, it can lead to an imbalance of microorganisms, making the skin more susceptible to infections, irritations, and other skin conditions.

7. Impact of Antibiotics: Antibiotic use, especially when used extensively or indiscriminately, can disrupt the gut microbiome. As a consequence, this disruption can indirectly affect the skin microbiome by altering the body's overall microbial balance.

To support both gut and skin health, here are some general tips:

1. Eat a Balanced Diet: Consume a variety of fruits, vegetables, fiber-rich foods along with healthy fats and quality proteins to nourish your gut microbiome and indirectly support your skin. (However, I personally highly recommend doing an elimination diet to identify what triggers “flare-ups” for both you gut and skin! I recently did one and noticed that after cutting out certain foods, the small rosacea spot on my face went away and then when I reintroduced them, bam, it was back!) You may find using the FOOD MOOD POO Journal helpful to identify culprits!

2. Probiotics and Fermented Foods: Consider incorporating probiotics (live beneficial bacteria) and fermented foods like yogurt, kimchi, sauerkraut, or kefir to promote a healthy gut microbiome.

3. Prebiotic Foods: Include prebiotic foods like garlic, onions, asparagus, bananas, and oats. Prebiotics act as food for beneficial gut bacteria.

4. Avoid Overuse of Antibiotics: Use antibiotics only when necessary and as prescribed by your healthcare professional to avoid unnecessary disruption of the gut microbiome.

5. Manage Stress: Chronic stress can negatively affect both the gut and skin. Practice stress-reducing techniques like meditation, yoga, or regular exercise.

Let’s Talk About Something That We’ve All Been In Contact with A LOT: SEED OILS

Highly processed seed oils, also known as industrial seed oils, include oils like soybean oil, corn oil, canola oil, and sunflower oil. These oils have become prevalent in modern diets due to their low cost and long shelf life. However, their widespread consumption has raised concerns about their impact on overall health, including their potential effects on the gut and skin. Here's how highly processed seed oils can influence gut and skin health:

The Impact of Seed Oils on Gut Health:

1. Inflammation: These oils are high in omega-6 fatty acids, which are essential but need to be balanced with omega-3 fatty acids. The typical Western diet tends to have an excessive ratio of omega-6 to omega-3 fatty acids, leading to an imbalance that promotes inflammation. Chronic inflammation in the gut can damage the gut lining and disrupt the gut microbiome, potentially leading to conditions like leaky gut syndrome.

2. Gut Microbiome Disruption: High consumption of processed seed oils can negatively impact the gut microbiome by promoting the growth of harmful bacteria and reducing the abundance of beneficial bacteria. This dysbiosis can contribute to gut health issues and affect the gut-skin axis.

3. Impaired Nutrient Absorption: Chronic inflammation and gut microbiome imbalances can impair nutrient absorption, leading to deficiencies in essential nutrients that are crucial for both gut and skin health.

The Impact of Seed Oils on Skin Health:

1. Skin Inflammation: Just as processed seed oils can promote inflammation in the gut, they can also trigger inflammatory responses in the skin. This inflammation can worsen conditions like acne, rosacea, and eczema.

2. Altered Skin Barrier Function: The excessive consumption of omega-6 fatty acids found in processed seed oils may disrupt the skin's barrier function. A healthy skin barrier is crucial for preventing moisture loss, protecting against environmental factors, and maintaining overall skin health.

3. Oxidative Stress: Highly processed seed oils can be unstable and prone to oxidation. Oxidized oils can generate free radicals, which contribute to oxidative stress in the body. Oxidative stress can damage skin cells and lead to premature aging.

4. Acne Development: Some studies suggest that diets high in refined carbohydrates and omega-6 fatty acids may exacerbate acne by increasing insulin levels and promoting sebum production.

To promote both gut and skin health, it is advisable to reduce the consumption of highly processed seed oils and focus on incorporating healthier fat sources into your diet. Opt for natural, unprocessed fats like extra-virgin olive oil, avocado oil, coconut oil, and high-quality butter or ghee. Additionally, increasing your intake of omega-3 fatty acids from sources like fatty fish, chia seeds, basil seeds, flaxseeds, and walnuts can help balance the omega-6 to omega-3 ratio.

As always, maintaining a well-balanced diet, staying hydrated, managing stress, and avoiding excessive processed foods can have a positive impact on both gut and skin health.

As much as I love gut health, I also have been very passionate about taking care of my skin and learning how using nutrition, movement, sleep and non-toxic products.

If you would like to have a partner to improve your gut and skin health, then consider connecting with me to discuss personalized health coaching options.

Click here to fill out a questionnaire & then we can schedule a free consultation!

Cheers to your great gut health and glowing skin ✨

Coach Haley