You are what you eat! At least, that’s what we’ve been told. While this phrase might be a bit of an oversimplification, have you ever noticed how certain foods seem to affect how your skin behaves? This is because our body communicates with itself, sending signals throughout in a variety of ways. And there’s no clearer example of this than the connection between our gut and skin health.
To promote a well-rounded complexion, we need to explore how our digestive system communicates with the largest organ in our body: our skin. It’s not just about the products that line our washroom counter but also the foods that line our fridges and pantries.
The Gut-Skin Axis Explained
It’s pretty straightforward thinking. The “gut-skin axis” describes the complex connection between the gut and the skin. It’s not completely understood as a phenomenon, and there remain lots of unknowns. But what we do know universally is that both our gut and our skin have a microbiome.
A microbiome is a delicate ecosystem of bacteria. Don’t be alarmed! Most bacteria are beneficial for us. They might be the ones that help us digest food, fight off infection and are necessary to our survival.
The microbiomes of the gut and skin communicate with one another through the gut-skin axis. They speak the language of inflammation, and they communicate through channels that live in the immune, endocrine, and digestive systems.
When we experience inflammation in the gut, it translates to a variety of skin conditions. Studies have shown links between gut flora and acne, rosacea, eczema, and psoriasis. Again, the exact mechanism of this effect is not entirely clear, but some research suggests that the production of short-chain fatty acids (SCFA) has something to do with it.
SCFAs are produced when bacteria ferment fibre. They support our gut lining—which keeps bad bacteria out of our bloodstream—and help to manage inflammation in the skin.
Another thing we know about the gut-skin axis is that communication is bidirectional. This means that your skin doesn’t just respond to messages from your gut, but it sends messages too. When skin integrity is compromised, by injury for example, it can expose the body to pathogens and ultimately disrupt the gut’s microbiome. Conversely, some processes that happen on the skin, like the breakdown of vitamin D, promote healthy gut function.
Why Do Some Foods Irritate Your Skin?
Now that we’ve explored the gut-skin axis, it’s high time to consider which foods can compromise your digestive tract and irritate your skin.
Before we get into it, just like our unique skin needs, how food impacts us varies greatly from person to person. This isn’t to say that you will have issues with all of these ingredients, rather that you have a higher likelihood of it occurring. Always best to consult a physician or keep track of your habits to pinpoint what impacts you the most.
Now, ingredients like caffeine, red meat, and dairy are a common category of culprits. Dairy, for example, can elevate insulin, which may trigger excess oil production or lead to clogged pores. Meanwhile, high caffeine intake can spike cortisol—our primary stress hormone—which fuels systemic inflammation across the body and skin.
Fatty and oily foods are, similarly, inflammatory, and often upset the gastrointestinal lining. Along with their impact on hormone release, certain foods actually hurt us by feeding the ‘wrong’ kind of bacteria. So instead of nourishing a healthy microbiome, we’re giving the ‘bad guys’ the upper hand. This shows up on our skin in the form of acne, for example.
This last category of destructive ingredients might be an obvious one, but it’s still important to highlight: allergens. Your gut and skin microbiomes are as unique as your fingerprint, but there are some ingredients that most people have intolerances for. Lactose in dairy and gluten in wheat are common examples.
Your skin can be a great indicator of how your body reacts to what you eat. Immediate reactions like rashes or hives often point to an allergic immune response to specific proteins. On the other hand, digestive issues like bloating mean your body lacks the specific enzymes needed to break down certain compounds, like lactose in milk.
Ingredients That Promote Clear Skin
It might sound obvious, but water is your best friend when it comes to promoting skin health. Our body's systems function in unison, so helping one often helps the others. Water is a great example of something that benefits the whole unit by supporting the skin barrier.
Another critical component for clear skin (and a healthy microbiome) is antioxidants. Antioxidants support the body in eliminating free radicals. Free radicals are little bandits that damage the cells in our bodies by stealing their key building blocks. Look for foods high in antioxidants like berries, spinach, kale, and dark chocolate.
Anti-inflammatory ingredients, like turmeric, ginger, and garlic, also inadvertently promote clear skin. Not only do they suppress inflammatory responses, but they also boost immune function, leaving us feeling and looking healthier.
Fibre is another pathway to improved gut health! If ultra-processed foods sustain ‘bad’ bacteria, then fibre sustains the good ones. Remember the SCFAs we mentioned before, short-chain fatty acids? Well, they come from the fermentation of fibre. More fibre → more SCFAs → stronger gut barrier, healthier colon cells, and reduced inflammation.
Along with sustaining good bacteria, you might also want to introduce more to your gut. If you’ve needed to fight off a recent infection with antibiotics or your gut flora seems slim, probiotics are the way to go. You can take supplements or have some kefir, kimchi, or kombucha on hand.
Skincare That Starts in the Kitchen
As we learn more about the gut-skin axis, our skincare habits may evolve even further. Many skincare developers have already begun to incorporate this science into their formulations by balancing the pH of their products or adding antioxidants to the ingredient list. It’s something our chemists always take into consideration.
The best skincare starts within! Being mindful of the foods that break you out and the ones that calm you down is the first step in overhauling your skincare routine. Finding a diet and lifestyle that keeps you radiant inside and out is the ultimate goal, and we’re always here to help you along the way.