The notion that the source of your skin’s woes might be a little more than skin deep is becoming even more popularized. There is a distinct link between what’s causing skin problems, the foods we eat, and our gut issues. We can already see how what we eat affects our skin, most easily portrayed when we consume foods we’re allergic to – flaring up an episode of eczema or hives. But the connection between gastrointestinal symptoms like constipation, bloating, bad breath and acid reflux, to the development of skin issues like dermatitis, acne and rosacea, is more than concerning. Of course, this is not to say that everyone with a troubling skin condition can find gut issues at the source – but it can be helpful to acknowledge the significant intersections between these bodily functions.

What’s the problem with
the gut in the first place?

Gut issues can occur from the (ab)use of antibiotics, poor dieting, recurring infections, long-term stress, or even because some medications simply leave the intestines with digestive malfunction. And if your digestive system is struggling, it won’t breakdown & absorb all the skin-loving-nutrients it needs. Yet most people find it hard enough to pinpoint gut dysfunction – let alone the associated skin condition(s) that may be caused by it. For the majority of us, there are no overt symptoms.

Some red-flag symptoms that signal gut imbalance:

• Flatulence/gas
• Chronic constipation/diarrhea
• Erratic bowel movements
• Abdominal discomfort
• Chronic fatigue
• Bad breath
• Itchy anus or vagina
  

The signs and symptoms of such forms of gut imbalance can lead to a decline in beneficial gut flora, eventually exacerbating inflammation in the body. Over time, these gut issues may manifest as a stubborn and hard-to-treat skin problem or cause a breakdown in collagen, leading to wrinkles and sagging skin. In most cases, skin troubles like these cannot be simply alleviated by topical treatments, because the root of the problem won’t be properly addressed.

Another roadblock:
the brain-gut-skin connection

What’s more, our feelings may be making skin matters worse – with the links between our brain, our skin and our gut reflecting our skin’s overall health. The connection of mental health and skin ailments are already well-established. Skin problems like acne have been long associated with anxiety, depression and other related psychological conditions. But an interesting link one study made was that a declined emotional state and/or poor diet can disturb gut function & health, ultimately reflecting in the way our skin looks. This is illustrated in the image below —

While psychological conditions can take time to treat and should be remedied using professional advice, gut health is easily manageable and quick to respond to treatment. There are some simple steps you can take to start healing your digestive system (which may even have an unexpectedly positive effect on your skin as well!). And the best part: you can start today!

Treating gut issues
to heal the skin

Digestive enzymes
Digestive enzymes are most important as they serve to breakdown, digest and absorb nutrients. Anyone who is lactose-intolerant will tell you how crucial lactase (the digestive enzyme for lactose) is if you want to be able to eat dairy with no problemos. A plethora of digestive enzyme ingredients are out there: some are only plant-based enzymes, like benefits from papain (an enzyme derived from the papaya) and bromelain (an enzyme from the pineapple), both of which are naturally anti-inflammatory and quite helpful for alleviating  inflammation or similar skin conditions.

Probiotics & Prebiotics
Probiotics are important for treating gut imbalance because they help recolonize the gut with “the good guys”. These good bacteria replenish and re-balance the digestive tract, thus allowing it to absorb nutrients more efficiently. To enhance the benefits of probiotics, one can take them with prebiotics. Prebiotics are non-digestible fibres in foods, found in raw leeks, garlic, dandelion greens and more – which will be fermented by the gut. This essentially becomes nourishment for the probiotics, and they can thrive and assist even further in the process of digestion.

Probiotics can be found in foods like natural yoghurt with live & active cultures, kefir and tempeh. Alternatively, you can also supplement these effects by taking a multi-strain probiotic with added prebiotics.

L-Glutamine
Glutamine is an amino acid (a building block for protein), and is crucial for homeostatic functions like regulating pH balance, body temperature and heart rate. It’s naturally occurring in the body, so dietary supplements are not always necessary. However, in certain conditions like high levels of stress, infections, heavy exercise or injury, glutamine can become depleted. When supplemented, glutamine is known to help muscle and joint pain and improve both the immune and digestive systems. New research continues to find that glutamine supports healthy gut maintenance and protects from the negative side effects of bacterial imbalance.

FODMAPs diet
Some hard-to-digest foods can aggravate the gut. Some people call this aggravation ‘allergies’ or ‘intolerances’. However in recent years, Australian researchers have enumerated a list of specific foods that are fundamentally hard for the body to absorb — ones which can worsen an already existing gut problem. The FODMAPs diet outlines these foods, and it suggests to avoid eating the following foods in large amounts: high fructose corn syrup, products high in lactose such as milk, ice cream and soft cheeses, tinned fruit, apples, pears, apricots, plums, prunes and mangos. Lentils and legumes, artichokes, wheat, rye, leeks, artificial sweeteners and alcoholic beverages can also be triggering to the gut.

Foods that are well-tolerated and easier to digest include: berries, mandarins, citrus fruits, pawpaw, passion fruit, pineapple, kiwi fruit, honey dew melon, lettuce, silver beet, celery, spinach, olives, bean sprouts, root vegetables, cucumber, zucchini, corn, hard cheeses, and yoghurt in smaller amounts (2 Tbsp.) – oats, rice crackers, and high-fiber foods are also good for digestive health.

Reducing the amount of hard-to-digest foods in your diet is one of the first things you can do to start treating gut problems (hopefully clearing your skin in the process!). This strategy is affordable & safe for the treatment of minor problems. But if you think you might have more serious gut issues, consult your healthcare professional as soon as possible.

The Take-Away

In the end, it’s really about acknowledging that your gut plays a large role in matters of mental & physical health. It can be a potential perpetrator in almost all of the problems that come to affect the skin. So take note of how your gut is feeling; then work diligently to correct it, and see how quickly it changes the health of your skin.

If you have any questions, just pop them down in the comments section. If this particular topic interests you, you can also check out the related article A Simple 2-Step Process to a Healthier Gut ASAP.

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Editor’s Note: This article was originally published in May 2015 and was updated in March 2018 for accuracy.

Sources:
1. Zhang H, Liao W, Chao W, Chen Q, Zeng H, Wu C, et al (2008 ). Risk factors for sebaceous gland diseases and their relationship to gastrointestinal dysfunction in Han adolescents.” Journal of Dermatology. Vol. 35, No. 1. pp 555-61
2. Bowe W, Logan A, (2011), ‘Acne Vulgaris, Probiotics and the Gut-Brain-Skin Axis – Back to the Future?’ Gut Pathology, Vol. 3, No. 1, pp 6

Cover photo: Joanie Simon