Our gut and our skin are in constant contact and communication with each other – a connection known as the gut-skin axis.
The gut-skin axis is like an information superhighway where the condition of the skin can change in response to changes in the health of the friendly bacteria that naturally reside in our gut (collectively known as the gut microbiome or microbiota).
One of the functions of intestinal microflora is to help break down fiber in the intestines. This process creates compounds called short-chain fatty acids (SCFAs), which are involved in the body’s natural anti-inflammatory mechanisms, including those that affect the skin.
The gut microbiome also influences aspects of cell-to-cell communication that drive the skin’s ongoing cycle of cellular regeneration, thus supporting the skin’s moisture levels and hydration.
Prebiotics and probiotics for gut and skin health
Both probiotics and prebiotics are beneficial in supporting good gut function, but what’s the difference? In short, probiotics are the friendly bacteria that reside in our gut, while prebiotics are a group of nutrients that provide the fuel that helps these bacteria thrive.
Both probiotics and prebiotics are also important for healthy, glowing skin, because when gut bacteria break down prebiotics to provide nutrition, they produce the all-important anti-inflammatory SCFAs we mentioned above.
What are the best prebiotic foods to eat?
Prebiotics are found in a wide variety of plant-based foods, especially those rich in certain types of fiber. Some of the best prebiotic foods to include in our diet are:
– Vegetables such as garlic, onions, leeks, shallots, green peas, corn, Jerusalem artichokes and asparagus, whole oats and beetroot
– Grains such as steel cut oats, whole wheat, groats and rye
– Fruits, especially apples and berries
– Nuts and seeds such as flax seeds, pistachios and cashews
– Legumes like chickpeas, beans, soybeans, lentils and even baked beans
Which vitamins are good for the skin?
Environmental factors such as ultraviolet (UV) light from the sun, air pollution and cigarette smoke can all have damaging effects on the skin by increasing the amount of free radical activity our cells are exposed to.
The three important best antioxidant vitamins to consider when thinking about skin health are:
Beta-carotene – which is converted into vitamin A in the body and supports the elasticity of the skin and its defense against the effects of UV radiation
Vitamin C – which supports the skin’s own protective mechanisms against UV radiation and is essential for the production of collagen, which gives the skin firmness and elasticity
Vitamin E – which helps protect cell membranes from free radical damage and supports your skin’s ability to act as a barrier between you and the outside world
