The Gut Microbiome
Your gut microbiome is made up of thousands of microscopic bacteria, viruses, and yeasts that make their home in your intestine. It is important we have an abundant amount of microorganisms as it enables us to digest food properly, absorb vitamins, and ensure our immunity is up to scratch.
The guts microbiome has two types of bactera; “good” and “bad”. Our microbiome is made up of mostly “good” bacteria and little “bad” bacteria, however when the body is out of balance, you can develop what is called Dysbiosis.
Researchers believe that if a person develops dysbiosis (Imbalanced gut microbiome) that the chances of getting acne are higher!
The Skin Microbiome
The skin is your body’s largest organ covering your whole body. it is the first line of defence when it comes to the outside world. Just like you gut the skin has its own microbiome made up of microorganisms. These microorganisms play an important role of strengthening the skins barrier. “One of the organisms that lives on your skin, is called Corynebacterium acnes (previously known as Propionibacterium acnes, or P. acnes). This has been an organism that researchers believed was correlated with acne development.C. acnes is found on the skin of people with and without acne, though, so researchers believe that it may come down to the particular strain of C. acnes to determine whether it may or may not cause acne. That means if certain strains of C. acnes overgrow on your skin, they may cause acne, while healthy strains of C. acnes will not. This is because when problematic strains of C. acnes colonize the skin and interact with your immune system, they produce a lot of inflammation, which causes the acne you see on your face.” (Gut Power, 2020)
The Gut-Skin Connection
Know you are fully up to date with the abundant of microorganisms that have been living within and on you for years, here’s how they correlate!Remember how we talked about “dysbiosis” — the imbalance between “good” and “bad” bacteria within the gut microbiome?.. Well, researchers believe that improving this balance of bacteria in the gut may just be the key to reducing acne for acne prone skin. (I have tried this first hand and i can say my skin honestly hasn’t looked or felt better since puberty, and thats saying something!!)For those who have researched for days on why your getting acne even as an adult and what the triggers are?!, You may have come across something called “leaky gut”.Leaky gut is known as a digestive condition in which bacteria and toxins are able to “leak” through the intestinal wall allowing molecules from your gut to flow into your bloodstream. Now you don’t have to be a rocket scientist to work out that this is not something good!The intestinal wall should be strong and allow nutrients to flow through your body reaching the parts of the body that need it most, not flowing outside of the wall potentially causing alot more damage if not taken care of. when the gut is compromised like this, it causes “bad” bacteria such as lipopolysaccharides to escape into the blood stream. this causes a highten immune system which results in inflammation in your skin. This negative interaction with the immune system is a problem when it comes to acne, so getting on top of that dysbiosis and leaky gut is vital.
Acne Diet: Is There a Best Diet for Acne?
I’m sure through your hunt to find a cue for clear skin and the best dietary habits for clean skin you would have found that along with topically treating your skin with lucious skin products that nourishing and nurturing your body through dietary requirements is just as important!This is mainly due to the effect nutrients have on your gut microbiome. the “good” healthy bacteria thrive of fiber, polyphenols (antioxidants) and prebiotics all found in the food you eat. There’s no hidden diet fad to clearing acne, it is simply incorporating a wide variety of fruits and vegetables whilst minimises processed foods, and refined sugar.
So there you have it, plain and simple, cut down on processed foods and increase your fruits and veggies (the more colourful the plate the better!) and allow your skin to reap the rewards of taking care of yourself from within.
Prebiotics and Probiotics for Acne
In terms of an impaired gut microbiome and repairing your gut from dysbiosis, prebiotics and probiotics may need to be introduced for a few months until the gut is healed.
Probiotics are the healthy gut bacteria your body needs. Probiotics are found in foods like yogurt kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses as well as in supplements. When you consume them, probiotics help to rebalance your guts microbiome by replenishing your supply of good bacteria and pushing out the bad bacteria living there creating the balance your gut needs inorder to thrive.
Prebiotics is the food for your good bacteria in order for them to become strong. Consuming a large amount of prebiotics helps to increase the amount of good bacteria and limiting the bad bacteria living in the gut microbiome, again creating that balance.
visualise an imbalance gut microbiome as a war between the “good” and “bad” microbiome. In order to win the battle good bacteria needs to overcome inflammation and a leaky gut to be able to reach the glowing skin kingdom. Therefore strengthening your soldiers and pumping them full of prebiotics and probiotics will help get the “good” bacteria extra strong and powerful to win.!
The conclusion: Gut Health & Acne
Having an imbalance of “good” and “bad” bacteria in your gut microbiome is called Dysbiosis. Gut dysbiosis can lead to a “leaky gut,” which allows inflammatory molecules from your gut, to travel through to the bloodstream. This causes an immune response, one believed to contribute to acne as bacteria from the gut travels to the skin, disrupting the skin and contributing to acne. Eating a wholesome diet full of nutrients and low in refined sugars and processed foods helps to flourish our healthy microbiome and make them super strong, plus supporting our bodies by taking prebiotics and probiotics which re-balances an imbalanced gut microbiome. Following these steps will help to promote healthy skin and may reduce acne.
See below my personal skin journey.
I still have my own goals with my skin but I am so happy with how it has come. My confidence is regaining, my skin quality is so much better and my acne is reducing!! This comes down to the dedication, time and money I have put into putting myself first and I can not wait to share all my favourite tips, products and ways to stay motivated through your own journey’s!
Feel free to book online for a consult with me to talk all things gut health, acne and nutrition planning. I can wait to chat and get you on the road to a healthier, glowing version of yourself!