You might have heard the saying ‘You are what you eat’, or been told to avoid certain foods to prevent acne. But have you ever wondered why that's important? Is there a connection between your stomach and how your skin looks? Well, the answer is yes! The way your gut, which is your stomach and intestines, works has a lot to do with how your skin appears. It's like a secret link that not many people know about. We spoke to Ekta Singhwal, MSc (Dietician), Ujala Cygnus Group of Hospitals, who explained the connection between gut and skin health and ways to clear acne from the inside out.
Connection Between Gut And Skin Health
Our skin and stomach are super important parts of our body that work together to keep us healthy. The intestinal barrier is kept healthy and protected by the gut microbiome, which lowers the risk of toxins harming the skin and entering the bloodstream. However, if this barrier isn’t strong it results in the production of cytokines, which travel from the bloodstream to the skin and cause acne. Thus, an unhealthy gut can quickly lead to breakouts, inflammatory skin conditions like eczema, or plain skin that is as lifeless as a winter night.
Tips To Keep Gut Healthy And Clear Acne
Taking care of gut health can indeed have a positive impact on skin health, potentially helping to clear acne from the inside out. Here's some advice shared by Singhwal:
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Balanced Diet
Singhwal said, “A balanced and nutritious diet is essential for both gut and skin health. Hence, increase the consumption of whole foods, including a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods provide essential nutrients that support overall health, including skin health.”
Also Read: Hormonal Acne: Expert Explains The Connection And Treatment Measures
Hydration
We all know staying hydrated is essential for healthy skin. But why? This is because water helps flush toxins out of the body and supports healthy digestion. Proper hydration can also help maintain skin's elasticity and reduce the risk of dryness and irritation.
Probiotics
Singhwal added, “Consuming probiotics like yoghurt, kefir, sauerkraut, and kimchi is one of the most effective ways to keep your gut healthy. A balanced gut microbiome can positively influence immune function and reduce inflammation, potentially leading to clearer skin.”
Prebiotics
Another thing you should keep in mind when aiming for a healthy gut is to consume prebiotic-rich foods, such as garlic, onions, bananas, and asparagus. They help provide nourishment for the beneficial bacteria in the gut. These foods can help support a diverse and thriving gut microbiome.
Fibre Intake
Singhwal said, “Adequate fibre intake promotes regular bowel movements and supports a healthy gut lining. A healthy gut lining is essential for preventing toxins from leaking into the bloodstream, which can impact skin health.”
Avoid Highly Processed Foods
Most of us crave junk or sugary foods, only to get upset over the new acne breakout. Therefore, limiting the consumption of highly processed and sugary foods can help reduce inflammation and maintain stable blood sugar levels. These factors can contribute to improved skin health.
Also Read: Tired Of Failed Acne Treatment? Expert Lists Reasons Why There Are No Results
Anti-Inflammatory Foods
Anti-inflammatory foods are rich in vitamins and antioxidants that calm down inflammation and give your skin a boost. Consume foods like berries, leafy greens, turmeric, and fatty fish to help combat inflammation that may contribute to acne.
Limit Dairy and Sugar
Singwal informed, “There is a link between dairy consumption and acne, likely due to hormonal influences. Also, high sugar intake can lead to inflammation and exacerbate skin issues. Hence, avoid consuming dairy products and sugar in large amounts.”
Stress Management
Don’t stress too much over your acne as even stress can affect both gut health and skin health. According to the Journal of Clinical Medicine, stress can make acne worse. This happens because stress might change the good bacteria in your stomach and make it easier for toxins to get into your body. This can make your skin inflamed and cause acne. Therefore, make sure you practise stress-reduction activities like exercise, meditation, deep breathing, and adequate sleep.
Consult a Professional
Singhwal said, “For individuals with persistent acne issues, it's important to consult a dermatologist or healthcare provider. They can provide personalised advice, recommend treatments, and rule out any underlying medical conditions.”
Bottomline
Singhwal concluded, “Remember, everyone's body is unique, and what works for one person may not work for another. It's important to approach these changes gradually and observe how they affect both gut and skin health over time. Building a healthy lifestyle that supports gut health can contribute to clearer skin from the inside out.”
[Disclaimer: This article contains information shared by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult with your expert before making any changes to your diet, especially if you are dealing with any health condition.]