Gut Health Hacks For Glowing Skin And A Healthy Body
Over the past few years, the world has finally woken up to the importance of gut health. If you’re currently in the dark, it’s… Well, everything. Taking care of your gut health will not only help you beat the bloat but it’ll also help balance your skin, minimize inflammation, and amp up your glow game. Knowing the importance of gut health is the first step, learning how to *actually* care for your gut is a whole other story. Luckily, we’re here to help with the additional wisdom of the experts…
The Role of Your Gut
Having a healthy gut means that you have a diverse array of the right kind of bacteria chilling in your gut. (Yep, there’s such a thing as good bacteria, and it’s integral to your overall health). If your gut health is out of balance, it can lead to a myriad of health concerns, from bloating and inflammation to more serious stomach issues. This can have a negative impact on your skin, and even your mental health, as stomach or intestinal distress can cause or be the product of anxiety, stress, or depression. According to board certified cosmetic surgeon and Founder of 111SKIN, Dr. Yannis Alexandrides that’s why the gut is often referred to as the “second brain.”
How Your Gut Impacts Your Glow Game
When we said your gut seriously impacts your skin, we weren’t kidding. Dr. Alexandrides explains everything: “The skin and gut are both vital organs and ecosystems necessary for keeping the body stable, supported, and healthy and when one is out of sync, so is the other. As the vital regulator, the gut microbiome helps to maintain and protect the intestinal barrier, which reduces the toxins from entering the bloodstream and potentially reaching and affecting the skin.”
If your barrier is weak Dr. Alexandrides confirms it can “lead to inflammation and the release of important inflammatory messengers called cytokines, which can pass into the bloodstream and then to the skin, enabling the production of bacteria which can trigger and contribute to the development of acne.” In short: an unhealthy gut can lead to breakouts, inflammatory skin issues like eczema, or just leave your skin looking dull… No thank you!
Invest in Supplements
According to Dr. Alexandrides, you should consider introducing supplements into your daily diet as they, “help nourish our cellular ecosystem via their bioactive compounds, supporting the skin’s homeostasis, health, and function.’
This is why he developed he developed the 111Skin Clarity Beauty Dose, $150. He explains how they work, “We formulated the Clarity Beauty Dose to support healthy and clear skin by targeting the gut’s microbiome. The enzymatic blend combined with the botanical extracts stimulates cellular turnover, key for reducing acne scarring.” This is further enhanced by MSM and zinc to alleviate inflammation, vitamin C to smooth and brighten, as well as grape seed extract to even skin tone. Having tried these out, we can confirm we’ve seen a noticeable improvement in our skin; it’s better balanced and clearer.
For a more budget-friendly option, check out the HUM Nutrition, Daily Cleanse, $26, which helps restore balance and support detox pathways in the body. Formulated with chlorella, spirulina, and zinc to bind heavy metals from the body into the gut, milk thistle to detoxify the liver, and pre-biotic dandelion root to help improve digestion and elimination, it’s a fast track ticket to a healthy gut.
Sip on Celery Juice
Love it or hate it, find a way to work celery into your diet. We’re opting for celery juice, aka the detox juice beauty junkies have been obsessed with for the past two years. “It’s considered one of the greatest healing tonics of all time and has been shown to help lower blood pressure, improve gut health, and decrease inflammation,” explains Dr. Karin Hermoni, Ph.D. head of science and nutrition at Lycored. Celery juice also contains a wide array of vitamins and minerals (like vitamins K, C, and A in the form of carotenoids). Plus, it helps balance your pH levels and flush out toxins, making it super important for skin health as well.
Eat Fermented Foods, AKA Probiotics
It’s also good practice to consume fermented foods as they introduce species of healthy microbiota to the gut. Fermented foods include sauerkraut, kombucha, kimchi, miso, yogurt, kefir, pickled foods, natto, and tempeh.
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Don’t Forget About Prebiotics
Another good move is to make sure you’re eating plenty of prebiotic foods – AKA foods that feed the healthy bacteria in your gut. Examples of prebiotic foods include unripe bananas, apples, garlic, onions, artichokes, broccoli, cauliflower, beans and lentils, seaweed, and leeks.
Eat Your Greens
When your mom told you to eat your greens, she knew what was up! We mentioned before how drinking celery juice can assist with gut health, but obviously, you can’t (and probably don’t want to) live off that alone. Sarah Greenfield, registered dietitian, and director of education for HUM Nutrition recommends including foods rich in sulforaphane “to boost antioxidant levels and support detox.”
Broccoli sprouts, broccoli, kale, cauliflower, brussels sprouts, cabbage, and bok choy are on the yes list, while processed, high-sugar, and high-fat foods are not. “Try to eat all colors of the rainbow on a daily basis and make sure to drink at least half your body weight in water daily, to support toxin removal,” she says. Yes ma’am!
Eat Slowly and Don’t Forget to Chew
When you chew, your body produces more enzymes, which aids in proper digestion as it breaks down food and delivers it to where it needs to go. So, be mindful when you eat and resist the urge to watch TV or scroll through your phone as this can cause you to eat more quickly.
Switch Up Your Diet
Make sure that you’re eating a variety of foods. Willow Jarosh, a registered dietician, and certified dietician nutritionist says, “I recommend clients look at food groups and increase variety within each group. For instance, if you eat an apple as a snack every day, try adding in some nuts or seeds and changing up the type of fruit from day to day, or even from week to week.”
Drink Plenty of Water
Make sure you’re getting your daily eight glasses; hydration is important on so many levels, including the wellbeing of your tummy. Like any wellness lover, we like to start our day with warm water with a slice of lemon, then we stash any leftover lemon and mint leaves in our water bottle. It’s great for getting extra nutrients throughout the day, plus, it tastes hella-refreshing!
Eat Fruit, Don’t Drink Fruit Juice
While a fresh juice in the morning may seem healthy, many juices are laden with sugars that are rapidly absorbed into the bloodstream, which could cause your insulin levels to spike. Plus, these simple sugars feed bacteria that are associated with gut inflammation. Instead, eat a piece of fruit, as the fiber content will create a buffer that slows down the absorption of sugar and enriches healthy gut bacteria.
While we’re on the topic, try and eat super fruits that are rich in prebiotics, and therefore will help promote good bacteria in your gut, thereby strengthening the gut wall, and combating inflammation. Our faves include blueberries, apples, pineapple, kiwis, and peaches… From Georgia, obviously.
Snack on Popcorn
Did you know that popped corn is loaded with fiber? Just 100g of popped corn contains 10g of fiber, making it a great snack for your gut-healthy diet. Just stay clear of butter and sugary popcorn and instead make it yourself at home.
Start Your Day With MCT Oil
MCT oil is typically derived from coconut oil and includes fatty acids that can promote a healthy gut. It does this by supporting the gut microbiome and encouraging your digestive system to absorb vitamins and minerals from food. Not only does it support your gut, but it’ll also help encourage healthy brain function. We add a teaspoon of the Ancient + Brave True MCT Oil, $40, into our morning coffee to kickstart our day.
For more tips, check out the life-changing wellness trends you need to try.
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