How are your gut health and your skin connected? Gut health directly impacts the appearance of your skin! A healthy, balanced gut is necessary to keep your skin glowing.

When you have a damaged gut or compromised gut microbiome, it can lead to skin reactions like acne and other inflammatory conditions.

Studies show that over two thirds of people with acne also have small intestinal bacterial overgrowth. This is why eating foods that heal a damaged gut can be so helpful.

There are specific plant-based foods that support healthy bacteria in the gut and improve digestion, reducing inflammation and keeping the immune system strong.

Here is a guide to the top foods for improving gut health, helping you manage blemishes and get clear skin!

First Rule Out any Medical Conditions by Talking to your Doctor

Before you start to change your diet, add supplements or start a new skincare routine, it’s important to rule out any medical issues that might be contributing to blemished skin.

This means visiting your doctor and getting any necessary tests done. Some common medical conditions that can cause blemishes include hormonal imbalances, conditions like rosacea or eczema, allergies, psoriasis and diabetes.

If you know what the cause of your skin issues is, you can start to address it and heal holistically at the same time. Additionally, if you do have a serious medical condition, it’s important to talk to your doctor before making any drastic changes to your diet or skincare routine.

Further, if you’re on any medications, it’s also important to talk to your doctor before making any changes to your diet

Why Gut Health is Important

Proper digestion relies heavily on a healthy gut, acting as a bustling hub where nutrients from food are absorbed into the bloodstream. Think of your gut as a vital engine in your body’s digestive system, ensuring that nutrients are processed efficiently and waste is eliminated effectively, all to keep you looking and feeling your best.

Organic, Raw, Plant-Based Foods and Gut Health

Research shows that organic foods contain fewer toxic compounds than conventionally-grown foods. These toxic compounds can damage your gut health and make it harder to manage blemishes like acne.

Raw foods have beneficial enzymes in tact. These enzymes are needed for proper digestion of food. When cooked in high heat, these beneficial enzymes are destroyed, reducing access to vital substances that your body needs for proper digestion.

Raw foods are also high in collagen builders, which is essential in repairing and restoring tissues and the skin. They are also high in vitamins and minerals that promote skin regeneration, keeping it soft and smooth.

Additionally, raw foods help with hydration, thanks to their high water content. This means that they are also great for those with dry skin. Eating raw vegetables and fruits is one of the best ways to improve or maintain your gut health.

They are a great source of prebiotics, which are fiber-like substances that feed the good bacteria in your gut. Having a healthy gut is a major factor in having clear and glowing skin.

A poor diet and stress can cause the digestive system to become sluggish, causing toxins and bacteria to build up in the body. A healthy diet will help your body break down nutrients and vitamins, absorb them effectively. As well as keep your skin looking fresh and hydrated.

Whole Fresh Organic Foods Improve Gut Health

Whole fresh organic foods rich in antioxidants, vitamins and minerals can all help to improve gut health. Aim for a rainbow of color in your diet, as different colored foods contain different nutrients and antioxidants.

Green leafy vegetables, blue and purple fruits and red and orange foods are all rich in antioxidants that help to protect your gut from damage. When it comes to your diet, it’s important to choose organic produce.

Research shows that organic foods contain fewer toxic compounds than conventionally-grown foods. These toxic compounds can damage your gut health and make it harder to manage acne.

Fruits & Vegetables Boost Gut Health

Fruits and vegetables should be the foundation of your diet. Fruits tend to be higher in calories than most greens and vegetables. But they both contain almost no fat and lots of fiber, vitamins, minerals and antioxidants.

They are also alkalinizing, which helps to reduce inflammation in the body. Aim to have a rainbow salad full of vegetables and one fruit smoothie a day. If you’re struggling to get enough vegetables in your diet, try adding them to your smoothie. You can also add them to salads, soups or using vegetables in place of some grains like rice.

Fruits and vegetables are rich in prebiotics, which feed the healthy bacteria in your gut. They also have lots of fiber, which helps with regular digestion and keeps you full for longer.

High-fiber foods are also good for managing blood sugar. Aim for adequate grams of fiber per day depending on your age and gender.

Dark Leafy Greens and Herbs Improve Gut Health

Dark leafy greens like kale, spinach and Swiss chard, as well as herbs like parsley and cilantro, onions and garlic are excellent sources of prebiotics.

Prebiotics are important for the growth of friendly bacteria in the gut, which helps to prevent and manage leaky gut, as well as other inflammatory skin conditions. A healthy gut microbiome also makes it easier to clear acne and improve skin health.

Another important factor in gut health is making sure we are eating enough fiber.  Adding more fiber-rich foods can have a positive impact on your skin. When your digestion is healthy and you’re getting enough fiber, it’s easier for your body to rid itself of toxins. As well as break down excess hormones that might cause breakouts.

Turmeric and Ginger Boost Gut Health

Turmeric and ginger are great for treating acne and keeping your skin bright. Ginger is a powerful antioxidant that can protect your skin from environmental damage. It is also a great anti-inflammatory agent that can reduce the appearance of acne and other blemishes on the skin.

Turmeric is another natural antioxidant that is often used in skincare products. It can help prevent damage from the sun, making it a great addition to any skincare routine.

Both turmeric and ginger can be added to your diet or taken as a supplement. If you are eating them in food, add them to your teas, smoothies and juices to help get the most out of their anti-aging and gut health properties.

Avocados Boost Gut Health

Avocados are not just a great source of heathy fats that help keep your skin hydrated, but they’re also a good source of fiber, which can improve digestive health. Avocados are also a prebiotic food.

Studies have shown that avocados are rich in carbohydrates that feed the friendly bacteria in your gut. This can help to reduce acne and keep your skin clear. You should aim to have one avocado per day.

Nuts and Seeds Improve Gut Health

Nuts and seeds are high in prebiotics and also omega-3 fatty acids. Studies suggest that increasing your omega-3 intake can help to improve acne and reduce skin inflammation.

Nuts and seeds can be enjoyed either as a snack or added to salads and smoothies. Another great option is to use them to make nut or seed butter. When it comes to choosing which nuts and seeds to add to your diet, always opt for organic raw, unsalted and un-roasted.

Although roasted nuts are delicious, roasting them can make them less nutritious. When it comes to daily intake, anywhere between 1-2 handfuls of nuts or seeds is an adequate amount.

Beans and legumes Boost Gut Health

Beans and legumes like chickpeas, black beans and lentils are good sources of prebiotics. They are also alkalinizing, which can help to reduce acne breakouts and prevent inflammation.

Make sure to choose organic beans and legumes whenever possible to avoid pesticides that can damage your gut health. Beans are best when they are sprouted or dry and soaked overnight and washed before cooked.

Try to Avoid canned beans, which include added sodium that can damage your gut. To help promote healthy digestion, it’s important to soak your beans overnight to remove some of the gas-causing compounds.

Whole Grains Improve Gut Health

Whole grains are rich in minerals, prebiotics and dietary fiber.

Some of the most nutrient dense whole grains include the following:

• quinoa
• brown rice
• buckwheat
• oats

Studies have linked a high intake of dietary fiber with a reduction in acne breakouts and skin inflammation.

Moreover, a diet rich in whole grains can help to regulate blood sugar and promote healthy gut microbiota. Whole grains are best when they are sprouted, or soaked overnight.

After soaking, wash before cooking as this will help to break down the grains more effectively for the gut to absorb. A good portion of your daily diet should come from whole grains.

Omega-3 fatty acids Improve Gut Health

Omega-3 fatty acids are essential fatty acids that the body can’t produce on its own. They are anti-inflammatory and important for regulating the immune system and reducing acne breakouts.

Omega-3s can be found in:

• walnuts
• chia seeds
• flaxseeds
• hemp seeds
• seaweed

Probiotic foods Boost Gut Health

Probiotic foods are foods that contain live probiotics. These are beneficial bacteria that are good for the gut.

They can be found in foods that have been fermented to contain probiotics like:

• pickles
• sauerkraut
• kimchi
• miso
• tempeh
• apple cider vinegar with the mother

When you eat probiotic foods regularly, it can help to improve your mood, regulate your digestion and reduce inflammation. While many of us reach for yogurt when we want to boost our probiotic intake, that’s not the case. It’s important to note that yogurt doesn’t contain live cultures.

Instead, it contains dead cultures, which don’t do much for your health. If you want to get the most from your probiotics, choose foods that have been naturally fermented to contain probiotics. These foods contain live cultures that can benefit your gut health.

Smoothies and Juices Boost Gut Health

Smoothies and juices are a great way to incorporate a wide range of gut-healing foods. It is said that the gut can better absorb nutrients from liquids than solid foods, especially when it has been compromised. When creating your smoothie or juice, try to choose a variety of colored fruits and vegetables that are rich in antioxidants and vitamins.

Some great ingredients to add to your green juices for gut health are:

• lacinato kale
• parsley
• cucumber
• lemon
• turmeric
• ginger

When it comes to juicing, you can add in more greens and vegetables than fruits for a more alkalinizing and gut-healing drink.

Some great ingredients to add to your smoothie for gut health include:

• banana
• mango
• blueberries
• pineapple
• coconut water
• baby spinach
• mint

Include non inflammatory sources of protein and healthy fats for gut health

• chia seeds
• Brazil nuts
• nut butter

Conclusion

These foods can help to improve gut health and keep your skin clear. When your digestion is healthy, it’s easier for your body to rid itself of toxins and break down excess hormones that might cause breakouts.

Eating a diet rich in whole organic fruits and vegetables, whole grains, healthy fats and probiotic foods can help to promote healthy gut bacteria. This can help to reduce acne and keep your skin clear.

Always eat organic whole foods, avoid excess processed foods, and drink adequate amounts of water to promote a healthy gut.