In the quest for radiant, healthy skin, many of us focus on topical treatments and beauty products, often overlooking a crucial factor: our gut health. Emerging research and traditional wisdom alike reveal that the journey to clear, glowing skin begins within. Conditions like acne, eczema, and psoriasis are increasingly being linked to imbalances within our digestive system, such as food intolerances, leaky gut syndrome, altered gut microbiome and chronic inflammation. Understanding the gut-skin connection and embracing a nutritious, gut-friendly diet can not only help alleviate these common skin issues but also promote overall wellness.
Join me as we explore the fascinating relationship between gut and skin health and discover how proper nutrition can be the key to healing three of the most common skin complaints.
Nutrients for Healthy Skin
Before delving into the science behind the gut-skin connection, let’s take a quick look at some essential nutrients that our skin – the largest organ of the human body – requires to thrive:
Vitamin D: Modulates inflammation
Vitamin C: An important cofactor in the production of collagen and helps protect skin cells from oxidative damage
Vitamin A: Regulates skin cell proliferation
Copper: Modulates the synthesis of melanin (skin pigmentation)
Vitamin E: An antioxidant which suppresses the breakdown of collagen
Zinc: Important for the regulation of skin cell production and influences collagen metabolism
Selenium: Helps protect skin from UV-induced oxidative damage
Fatty acids: Necessary for the function of the epidermal barrier and skin hydration
Don’t forget the importance of consistent water intake! Water helps keep your skin hydrated and supports your body’s detoxification process, resulting in a clearer, more radiant complexion. Adults should aim to drink 2 litres of water per day.
The Gut Microbiome in Skin Health
Our microbiome, rapidly colonised just after birth, is comprised of various different types of bacteria which are estimated to outnumber our body cells 10:1. These diverse bacteria perform essential jobs to keep us healthy, including:
Regulating immunity
Maintaining gut barrier integrity
Protecting against pathogens
Metabolising nutrients
Producing key metabolites, such as serotonin (the ‘happy’ hormone)
The composition of our gut microbiome is heavily influenced by as our diet and medications, particularly antibiotics, which should always be taken alongside a good quality probiotic as they can indiscriminately destroy both good and bad bacteria. The Standard Western Diet, rich in refined sugar, processed foods and additives, and low in micronutrients and antioxidants, can disrupt our gut microbiome’s balance, leading to decreased diversity and displaced gut bacteria. This imbalance can lead to inflammation and compromise the gut microbiome’s functions, potentially triggering or exacerbating chronic health complaints such as eczema, psoriasis, and other skin conditions.
The Gut-Skin Axis
The gut-skin axis refers to the bi-directional relationship between our gut microbiome and
skin health. When the digestive system becomes imbalanced due to factors like poor diet, medications, stress, and food intolerances, it can lead to a condition known as ‘leaky gut’. This occurs when the intestinal
lining becomes permeable, allowing toxins and undigested food particles to escape into the bloodstream. The body recognises these particles as foreign, prompting an attack by the immune system that triggers inflammation throughout the body, including the skin. Over time, repeated immune attacks can lead to food allergies or intolerances which can further contribute to the progression of skin disorders.
A Quick Word on Detox
While most people associate detoxification with the liver, we also have four other organs performing this crucial job: our lungs, kidneys, colon, and skin. When our liver, lungs, kidneys and colon are overloaded with toxins, our skin steps in to assist with detoxification, often with visible results. Recognising the signs of detoxification can help us identify underlying issues and address them appropriately.
Nutritional Therapy for Skin Conditions
Eczema (Atopic Dermatitis)
Common in children but also affecting adults, eczema has strong genetic and immune system influences, especially in families with a history of allergies, asthma and hay fever. Clinical studies show an association between eczema and food sensitivities/allergies, with the most common offenders including milk, eggs, peanuts, seafood, soya, wheat and shellfish. There is also substantial evidence linking a lack of microbiome diversity or altered microbiome with eczema sufferers compared to those without eczema. Insufficient microbe diversity can reduce the production of short-chain-fatty-acids that help maintain the gut barrier, leading to ‘leaky gut’ and subsequent inflammation. Additionally, the risk of opportunistic bacteria overgrowth, such as Candida Albicans, is greater - antigens of which are commonly seen in eczema sufferers.
Studies focused on dietary modification and appropriate supplementation have proved successful in significantly improving gut barrier integrity, increasing microbiome diversity, supporting the immune system, and reducing eczema flare-ups.
Psoriasis
Characterised by thick, scaly, itchy patches covered in silvery scales, psoriasis has strong genetic links, and is considered an inflammatory autoimmune disease. Other known triggers include alcohol, smoking, obesity and psychological stress.
Psoriasis patients frequently have lower levels of fatty acids, vitamin D, selenium and beneficial bacteria, and are also more likely to present with food sensitivities. In 2021, a study of psoriasis patients demonstrated significantly increased symptom severity and inflammation in those diagnosed with leaky gut compared to those with a properly functioning intestinal barrier.
Dietary measures together with essential fatty acid and micronutrient supplementation have been shown to reduce inflammation and symptom severity of psoriasis patients in clinical trials, highlighting the important role diet and nutrients play in promoting skin health.
Acne
The most common skin complaint of all, acne, is another condition that has a strong
association with genetics and environmental factors. Several studies have linked acne to the consumption of dairy, a high IGF-1 food, as well as blood-sugar imbalance, hormone imbalance (particularly excess androgens) and high levels of inflammation.
High glucose and IGF-1 foods can increase sebum production and can also stimulate the production of androgens, while inflammation can be triggered by excessive consumption of highly inflammatory foods and an altered gut microbiome. Diet is therefore a key consideration in resolving acne, and numerous randomised controlled trials have demonstrated the effectiveness of dietary interventions in adults and teenagers alike.
In Summary
Taking appropriate measures to improve your gut health is the best way to alleviate a multitude of common skin complaints. An in-depth assessment of our diet and lifestyle can help restore the health of our skin by getting to the root cause and removing dietary triggers, reducing inflammation and eating a diet that best-supports our beneficial gut bacteria, using appropriate supplements as necessary.
Need More Advice?
If you are struggling to manage a skin condition, or would like to improve your skin’s overall health, you can book a free 15-minute consultation with me to discuss your goals and find out how I can help you achieve them. Click here for contact details.
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