5 everyday foods to feed your gut and skin!

Did you know your gut and skin are closely linked? Like the gut-brain axis, the gut and skin have a bidirectional communication pathway through the immune system and metabolites.

Alterations in the gut microbiome, such as gut dysbiosis, can influence the skin, causing people to develop conditions like eczema, rosacea, psoriasis, and acne.¹ Nourishing your gut is one way you can nourish your skin. Remember – a healthy gut = healthy skin!

Here are the top five everyday foods you can eat for a thriving microbiome and glowing skin –

1. Fermented foods

Fermented foods are incredibly rich in probiotic bacteria – look at our Kefir, for example! Diets high in fermented foods have been shown to improve gut microbiome diversity and decrease inflammatory proteins.² Add in the following fermented foods to diversify your microbiome:

Kefir
Sauerkraut
Kimchi
Miso
Live yoghurt

2. Prebiotic-rich foods

Alongside probiotics, prebiotics are incredibly important! These feed your good gut bugs and help them thrive, supporting your gut microbiome and helping bring it into balance. We even developed a Complete Prebiotic powder to help you pack in as many sources of prebiotics as possible. You can also find a fantastic supply of prebiotic fibre in everyday foods such as:³

Garlic
Onion
Leeks
Asparagus
Oats
Banana

3. Antioxidant-rich foods

Antioxidants are molecules that protect your skin by neutralising free radicals – unstable compounds that can damage skin cells. They are produced by things like pollution, stress and UV radiation. You may have heard of the plant compounds polyphenols; these and vitamins such as vitamin C and E are antioxidants. By stabilising free radicals, you can reduce damage to the skin. ⁴ Antioxidants can be found in everyday foods like:

Green tea
Dark chocolate
Berries
Spinach
Kale

4. Healthy fats

Healthy fats are incredibly beneficial for both your gut and your skin! They contain omega-3 fatty acids, which lower inflammation in the gut and can improve bacterial diversity.⁵ There is also evidence showing that they can reduce inflammation in the skin and seal the skin barrier, helping to keep out irritants.⁶⁷ Load up on the following foods to get your omega-3s:

Flaxseeds
Chia seeds
Avocados
Olive oil
Fatty fish – for example, mackerel, salmon, and sardines.

5. Hydrating foods

Eating water-rich foods is a great way to boost your overall hydration, which is key for the proper functioning of the skin barrier. While it may not always directly correlate with the dryness of your skin, making sure that you are getting enough water each day gives your skin a chance to get the hydration that it needs.⁸ Add in these everyday summer favourites to boost your hydration: