The gut-skin glow-up: foods and recipes that support both!

Breakouts, dryness, irritation… your gut might be calling for backup. Recently at Chuckling Goat, we’ve been talking about the gut-skin axis, and since the skin is the largest organ of the body, there’s a lot to cover!

Skin issues affect most of us at some point in our lives, whether it’s acne, eczema, or other common skin complaints like psoriasis and rosacea. Now that the nicer weather has arrived, we all want to feel good showing a little more skin.

The secret to glowing skin

When it comes to soft, glowing skin, the secret lies in your gut! Your microbiome is packed full of trillions of microbes all busy working away to keep things running smoothly. Sometimes though, things can get disrupted by lifestyle factors such as antibiotics, poor diet, or stress and can tip that delicate balance off kilter. This can cause dysbiosis (an imbalance in the gut microbiome). This imbalance of bacteria can lead to autoimmune disorders that can present as skin issues such as eczema and psoriasis. We tend to think of the skin as a map of what’s happening on the inside of the body, and as the skin is the most external barrier, it’s sometimes the last to heal.

Your first step in healing your gut is our Gut Health Protocol. This is a combination of our kefir, Complete Prebiotic powder and Pure Fish Collagen taken together as a drink or mixed into a tasty Gut Health Smoothie! You can find our Gut Health Essentials here to help start your journey!

Alongside the Gut Health Protocol, feeding your gut the foods it loves can also help improve the appearance of your skin.

Here are 5 foods and recipes that will help restore your skins natural glow!

1. Nuts and seeds

Packed full of protein, minerals and healthy unsaturated fats which are great for the skin. Nuts and seeds are an essential staple if you’re looking to add a glow back into your skin. Almonds, hazelnuts, peanuts, sunflower seeds, and pumpkin seeds are popular options. Walnuts are also a powerhouse of healthy fats, particularly omega-3 and 6, which play a role in reducing inflammation. A small handful of between 3-7 nuts or a sprinkling of seeds will be enough to ensure you’re getting the recommended amount for the day. Try our Healthy Homemade Granola for a nut and seed-packed breakfast or our Healthy Chia Pudding for a tasty dose of omega-3!

2. Avocados

Similar to nuts, avocados are full of healthy fats that keep your skin feeling moisturised. One main component is vitamin E, which helps protect your skin from oxidative damage. Studies even show that eating an avocado a day can help improve¹ skin elasticity and firmness. If you want to keep your skin looking and feeling radiant, try our Beetroot Smoothie recipe or Healthy Chocolate Mousse, both of which contain avocado!

3. Kefir

Fermented foods like kefir and sauerkraut are packed full of probiotics – the little microbes that populate your gut. An imbalance in these bacteria can result in autoimmune disorders that affect the skin. Eating a diet rich in fermented foods such as kefir, kombucha, and kimchi ensures you’re replenishing your microbiome with all those good probiotics. Combining this with our Complete Prebiotic Powder makes sure you’re giving them the food they love to eat! If you’re new to fermented foods, have a look at our beginner’s guide to know where to start, or consider mixing in a dash of kefir to your morning oatmeal or Greek Yoghurt Bowl.

4. Berries

Some berries such as blackcurrants, blueberries, and blackberries are packed full of polyphenols, which are known for their antioxidant and anti-inflammatory properties. They can also help protect against premature aging, and help promote skin repair and regeneration. The darker the berry, the more polyphenols it has. Cranberries and currants are also great sources of pectin, a prebiotic fibre found naturally in certain foods. Pectin is also found in our Complete Prebiotics Powder, and a particular favourite that your microbes like to feed on! Try our 5 Minute Blueberry French Toast or Blueberry Muffin Smoothie for a power hit of polyphenols and pectin in one!

5. Dark chocolate

Want to finish off with something sweet? Chocolate, mainly dark chocolate of 70% cocoa solids and above is also a great source of polyphenols, particularly flavanols. These can be found in high concentrations in the cacao bean. These plant compounds have antioxidant and anti-inflammatory properties, which can help reduce inflammation in the gut. Traditional chocolate making processes can reduce the polyphenol content by overprocessing, so consider brands that keep their processing to a minimum. By promoting a healthy gut environment, dark chocolate may contribute to improved digestion, so next time you feel guilty for having one too many chocolates, see it as a treat for yourself and your microbes! Our Quinoa Puff Balls are a quick and easy chocolatey treat, as is our Healthy Chocolate Smoothie!

Check out our Skin Rescue Tea and Skincare lotions and soaps for an extra treat for you and your skin!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.

References

1
https://www.uclahealth.org/news/article/eating-an-avocado-daily-increases-elasticity-and-firmness-in-skin-study-shows