Do you wish you could go #nomakeup and have glowing radiant skin?
Let me tell you – IT IS POSSIBLE – All you need is a Gut Makeover!
“Huh?” You may be thinking. “Why do I need a Gut a makeover when my skin is the problem?”
Well you see, skin issues are one of the first tell-tale signs that your Gut Microbiome – your inner garden, your individual ecosystem – is struggling.
What is your Gut Microbiome?
It’s the trillions of microorganisms living in, and on, you. Outnumbering human cells by 10 to 1. And this collection of microorganisms, your intestinal flora, have an inter-kingdom signalling mechanism working between the gut:liver, the gut:brain and the gut:brain:skin. You see, your microbiome communicates with your nervous system, immune system, and even hormones. 1
Evidence shows a direct link between gut diseases and skin issues, examples are…
- People who suffer from Irritable Bowel Disease (IBD) can also develop rashes and itchy skin.
- 40% of acne sufferers have low stomach acid production which can result in increased intestinal permeability (aka leaky gut) and small intestine bacterial overgrowth (SIBO).
- SIBO is 10 times more predominant in those with acne rosacea.2
Your Trillions Of Gut Bacteria Are The Key To Skin Health
This is not new news. It’s just coming to the forefront again. In fact, “Over 70 years have passed since dermatologists John H. Stokes and Donald M. Pillsbury first proposed a gastrointestinal mechanism for the overlap between depression, anxiety and skin conditions such as acne”.3
You see, your diet along with your emotional state – worry, stress, anxiety – affect the function of your gastrointestinal tract. This in turn can create local and systemic inflammation and immune activity resulting in gut dysbiosis (microbial imbalance). The fallout – skin problems like those listed above.
Don’t worry, you are not doomed to a life of skin problems.
All you need is a Gut Makeover!!
And it starts with including the Three ‘P’s’ in your diet every day – Prebiotics, Probiotics and Polyphenols
PREBIOTICS are essentially fermentable fibres (carbohydrates) namely oligosaccharides and inulin that pass through the gastrointestinal tract intact (resisting digestion in the small intestine) and end up in the large intestine (colon) and provide a food source for beneficial bacteria. Simply put they are fertiliser for beneficial bacteria.
PREBIOTICS can be found in foods such as …Asparagus, Yams, Jerusalem artichokes, Leeks, Onions, Garlic, Beans and Legumes (sprouts), Buckwheat, Wheat, Chickpeas, Bananas (unripe), Lentils, Oats, Flaxseed (ground), Chicory root (highest amount), Dandelion root and supplementary fibres such as Psyllium husk, bran and slippery elm. Raw, unfiltered Organic apple cider vinegar is also good. Try my Prebiotic Salad with Omega 3 Dressing it’ll give you a real boost of prebiotics.
PROBIOTICS contain beneficial ‘living’ bacteria that keep your digestive system healthy by keeping the balance of bacteria at the right level and limiting the growth of harmful bacteria. When probiotics come from food (as opposed to a probiotic supplement), they also contain prebiotic fibre that nourish and feed the beneficial gut bacteria. Probiotic supplements can be extremely helpful for those recovering from illness, with skin conditions (e.g. eczema), have had a bacterial infection and taken antibiotics, have allergies or have irritable bowel syndrome. Essentially probiotics help to colonize the gut with good bacteria and restore the balance.
PROBIOTICS can be found in foods such as … Sauerkraut, Coconut Kefir, Kimchi, Beet Kvass, Miso soup, Natto, Tempeh and Coconut Yoghurt (Look for containers that state ‘live or active cultures’ as heat processing can kill most of the beneficial bacteria).
POLYPHENOLS are a class of plant-based chemicals, found in plants. One group are phenolic acids which includes rich coloured fruits such as berries, cherries and apples. Also found in oranges, lemons and limes. Also in many veggies such as radish, onion and mushrooms. Spices contain many of these phenols, along with grains such as flax seeds, rice and oats. Thankfully they’re also in tea, coffee and red wine 😊
Flavonoids are the second group. They include Isoflavones in Soy. Flavones in celery, watermelon, oranges, apples and many herbs. Flavonols found in romaine lettuce, tomatoes, chickpeas and almonds. And Flavan-3-ols in blueberries, strawberries, pears, raw cacao, tea and red wine. Try making your own Raw Chocolate it’s a yummy way to get your polyphenols!
Remember changes don’t happen overnight but if you include more of the Three P’s you will be well on your way to clear skin and a radiant complexion. Let me know how you go. Natalie 💚
P.S. If you’re impatient like me and want to get your skin sorted quicker, I suggest you check out my Gut Rebalancing Protocol
- Clarke G, Stilling RM, Kennedy PJ, et al. Minireview: gut microbiota: the neglected endocrine organ. Molec Endocrinol2014;28:1221–38. doi:10.1210/me.2014-1108
- Parodi A, Paolino S, Greco A, et al. Small intestinal bacterial overgrowth in rosacea: clinical effectiveness of its eradication. Clin Gastroenterol Hepatol 2008;6(7):759-764.
- Bowe, W. P., & Logan, A. C. (2011). Acne vulgaris, probiotics and the gut-brain-skin axis – back to the future? Gut Pathogens, 3, 1. http://doi.org/10.1186/1757-4749-3-1