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Do you really want to know what's going beneath your skin when it comes to acne? Sometimes, it's like you're applying a few anti-acne creams recommended by your Dermatologist or over-the-counter (nonprescription) acne products, and nothing seems to work, right? No worries, you're not alone! What if we tell you that chronic acne has nothing to do with your OTC products but has a connection with your gut? Yes, it does!
Acne is one of the most widespread chronic skin conditions, affecting millions of people, particularly during adolescence, because of poor gut health. It's frustrating, especially when those breakouts appear out of nowhere.
Today, we'll learn how diet affects your skin and gut health, the signs and symptoms of poor gut health, some tips to optimise your gut health for better skin, what are the externally and orally used probiotics to counter acne, and how improving gut health is helpful for acne reduction and overall well-being.
The gut microbiome
1. What is the gut microbiome?
Inside your digestive system reside millions of tiny organisms, including bacteria, viruses, and fungi, which is known as the gut microbiome. While that might sound a bit frightening, these little life forms are actually essential to your health. It's a massive, invisible community located mainly in your intestines, and believe it or not, it weighs about as much as your brain, which is around 2-5 pounds; quite a lot, right?
Functions of the gut microbiome
The question that must be fuming in your mind is, what does the gut microbiome actually do? From improving digestion to fixing poor nutrient absorption to regulating your weak immune system, the gut microbiome does it all. In short, you can think of the gut microbiome as your body's invisible helper.
First, it plays a big role in breaking down the food you eat, making sure your body can absorb the nutrients it needs to function properly. But it doesn't stop there. Your gut microbiome also helps regulate your immune system, protecting you from harmful invaders. In other words, it's not just about digestion—it's about keeping your whole body in balance.
When your gut microbiome is happy and healthy, your body runs smoothly. But when it goes off the track, it can lead to problems, including issues with your skin, like acne.
Are you thinking of getting a gut microbiome test? The Good Bug is happy to help you!
How microbiome affect your gut health
The microbiome can even impact your gut health and may contribute to conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
*Important Note: "You can say toodles to your bloating with the Good Bug"
People with IBS experience bloating, cramps and abdominal pain, all of which may be due to gut dysbiosis, which is an imbalance in gut bacteria. The microbes produce excess gas and chemicals, which lead to intestinal discomfort and irritation.
However, when your microbiome is in balance, the "good" bacteria keep everything working smoothly. They help digest food properly, support your immune system, and even produce essential vitamins. But if the balance is disturbed—by stress, poor diet, or antibiotics—the "bad" bacteria can take over. This can lead to issues like bloating, indigestion, and inflammation, which can affect not just your gut but your overall health. A healthy microbiome is key to keeping your gut and your body feeling the best.
Top 3 Ways Probiotics Fix Your IBS
Gut health and acne: What’s the connection?
As mentioned above, the health of your gut can play a big role in how clear your skin is. When things aren't balanced in your gut, it can trigger inflammation that shows up on your face as acne. Here you can see how:
Imbalances in gut bacteria lead to inflammation
Your gut is home to trillions of bacteria, both good and bad. The revised estimates by NIH (National Institute of Health) show that the gut of a typical adult human body consists of about 30 trillion human cells and about 38 trillion bacteria, which is about three times more than the number of human cells in the body.
When this balance of good and bad bacteria gets disrupted because of poor diet, stress, or antibiotics, the bad bacteria take over. This imbalance can cause your gut lining to weaken, letting toxins slip into your bloodstream, which causes inflammation. That inflammation can affect your skin and is a major reason why people with poor gut health often experience acne.
The role of cutibacterium acnes (C. acnes) in acne
Cutibacterium acnes (C. acnes) is a common bacterium found on human skin and is responsible for acne, particularly in oily areas like the face and scalp.
It's a Gram-positive microorganism and thrives in sebaceous, lipid-rich regions, but it's also present in moist and dry skin areas. While C. acnes has been detected in other body parts like the mouth, stomach, lungs, and urinary tract, it's unclear whether it actually lives in these places or if its presence is due to contamination from the skin during sample collection.
But when your skin gets oily or clogged, C. acnes can multiply and trigger inflammation, causing pimples and breakouts. Now, if your gut is out of balance and contributing to general inflammation, it creates an environment where C. acnes can thrive, making your acne worse.
Poor gut health and insulin resistance
Does this surprise you when we say a poor diet, especially one high in sugar and refined carbs, can damage your gut and lead to insulin resistance? Insulin resistance happens when your body can't properly manage sugar, which raises your insulin levels. High insulin can boost oil production in your skin, making it more prone to acne. A study shows that people with insulin resistance are more likely to suffer from acne. In fact, it was found that people with acne were 37% more likely to experience gut issues like bloating, indigestion, and food sensitivities.
Thus, keeping your gut healthy is key to keeping your skin clear. Eating a diet rich in fiber, and probiotics (like yoghurt) and minimising processed foods can go a long way in balancing your gut bacteria and reducing acne. Simple changes to your diet and lifestyle might be just the thing you need for both a happy gut and clear skin!
Searching for bringing beneficial bacteria to your gut? You can try The Good Bug's Gut Detox Shots and give your gut the happiness it deserves!
Signs of poor gut health
Your skin can give you clues about your gut health, and acne on your forehead or cheeks may be a sign that something is off in your digestive system. These breakouts often point to an imbalance in your gut microbiome, where the "bad" bacteria are outnumbering the "good" ones.
Other symptoms of poor gut health include digestive issues, such as
- Bloating
- Excessive gas
- Diarrhea
- Nausea
- Abdominal pain
- Acidity
- Sudden weight changes
These symptoms occur because a struggling gut isn't processing food properly, leading to inflammation and other imbalances in your body. Paying attention to these signs can help you take steps to improve both your gut and overall health.
Are you also dealing with these symptoms? Treat the root cause with the Good Bug IBS Rescue!
Did you know bad sitting posture damages your gut health? We’ll show you how
Finding it difficult to reduce weight due to hormonal imbalance? Or do abdominal pain, bloating, and acidity take a toll on your body? Pacify all your symptoms with a series of good product ranges by The Good Bug that offer solutions to each of your problems, as shown in the image below:
Impact of diet on gut and skin health
Diet plays a crucial role in maintaining gut microbiome diversity, which impacts overall gut and skin health. Foods high in processed sugars and inflammatory ingredients can disrupt the balance of gut bacteria, leading to skin issues like acne, while consuming probiotics and fiber-rich foods support a healthy gut, promoting clearer, healthier skin. A balanced, nutrient-rich diet is key to keeping both the gut and skin in top condition.
Here’s how:
Role of diet in gut microbiome diversity
Your gut microbiome thrives on a diverse range of foods, especially fiber-rich plant-based foods. A diet rich in fruits, vegetables, whole grains, and legumes feeds the beneficial bacteria in your gut, encouraging diversity in the microbiome. This diversity is crucial because a balanced and varied gut microbiome helps with digestion, nutrient absorption, and reduces inflammation, which affects everything from digestion to your immune system and even your skin.
On the other hand, a diet high in processed foods, lacking in fiber, can diminish microbiome diversity, leading to digestive issues and skin problems like acne or dryness.
Foods influencing gut and skin health
What you eat not only affects your gut but also your skin. Processed foods and refined sugars feed harmful bacteria in the gut, leading to inflammation and gut imbalance, which often shows up as skin issues like acne or eczema. Inflammatory foods, such as those high in trans fats or excessive dairy, can worsen this effect.
However, probiotics (like yoghurt, kefir, and fermented foods) help restore the balance of good bacteria in the gut. When your gut is balanced, your skin is more likely to appear clearer and healthier. Including fiber-rich foods, antioxidants, and healthy fats in your diet can further enhance both gut and skin health.
If you want to make your gut healthy, then go with the wholesome product range of The Good Bug’s probiotics!
Externally and orally used probiotics
What are probiotics?
Probiotics are live microorganisms, mainly bacteria and yeasts, that provide health benefits when consumed or applied to the body in the right amounts. Often referred to as "good" or "beneficial" bacteria, probiotics help maintain the balance of microorganisms in your body, particularly in the gut. They aid in digestion, improve nutrient absorption, boost the immune system, and can help with conditions like irritable bowel syndrome (IBS), diarrhea, and even skin issues like acne.
Probiotics can be found in certain fermented foods such as yoghurt, kefir, sauerkraut, kimchi, and kombucha, as well as in dietary supplements and topical skincare products aimed at supporting skin health by balancing the skin’s microbiome.
Externally and orally used probiotics
Externally and Orally Used Probiotics refer to beneficial bacteria or yeasts that can be either ingested or applied directly to the skin to promote health.
- Orally used probiotics are consumed through foods or supplements to improve gut health by supporting a healthy balance of gut bacteria. Examples include yoghurt, kefir, and fermented foods.
- Externally used probiotics are applied directly to the skin via skincare products, such as creams or serums, to help maintain a healthy skin microbiome, reduce inflammation, and prevent conditions like acne.
Both forms of probiotics aim to enhance the body’s natural bacterial balance, supporting digestion, immunity, and skin health.
Benefits of probiotics
Probiotics are beneficial bacteria that support gut health, boost immunity, and enhance overall wellness. They help balance the body’s microbiome, which leads to improved digestion, reduced inflammation, and even clearer skin.
Here are the key benefits:
- Improved digestive health: Probiotics help maintain a healthy balance of bacteria in the gut, aiding digestion and preventing issues like diarrhea, constipation, and bloating. They are often used to manage conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
- Boosted immune system: Probiotics enhance immune function by promoting the growth of beneficial bacteria that fend off harmful pathogens. They also help reduce the risk of infections and may lower the severity of colds and flu.
- Better nutrient absorption: Probiotics improve the absorption of nutrients like vitamins and minerals, especially calcium, magnesium, and certain B vitamins. This is particularly beneficial for overall health and well-being.
- Reduced inflammation: Probiotics can reduce inflammation in the body, which is linked to many chronic diseases, including autoimmune disorders, allergies, and even heart disease.
- Skin health: Both orally and topically used probiotics can help manage conditions like acne, eczema, and rosacea. By balancing the skin’s microbiome and reducing inflammation, probiotics contribute to clearer and healthier skin.
- Mental health benefits: Emerging research suggests that the gut-brain connection means probiotics might positively affect mental health by reducing symptoms of anxiety, depression, and stress.
- Weight management: Certain strains of probiotics can help with weight loss and reduce belly fat by influencing how energy is stored and utilised by the body.
Incorporating the Good Bug’s probiotic-rich foods or supplements into your routine can offer a wide range of health benefits, from digestive support to enhanced immune function and better skin.
2. Examples of probiotic-rich foods and topical probiotics
Probiotic-rich foods and topical probiotics are essential for maintaining a balanced microbiome in both the gut and skin. Consuming fermented foods and using skincare products with probiotics can promote overall health and clearer skin.
Here are examples of each:
Probiotic-rich foods:
- Yoghurt: A popular source of live bacteria like Lactobacillus.
- Kefir: A fermented milk drink packed with probiotics.
- Sauerkraut: Fermented cabbage rich in probiotics and fiber.
- Kimchi: A spicy, fermented vegetable dish that supports gut health.
- Kombucha: A fermented tea containing beneficial bacteria.
- Miso: A fermented soybean paste used in soups and dishes.
Topical probiotics:
- Probiotic creams: Skincare products with live bacteria to balance the skin microbiome.
- Probiotic serums: Lightweight serums designed to calm inflammation and support healthy skin.
- Probiotic masks: Face masks that introduce good bacteria to help with skin hydration and acne management.
3. Mechanisms of probiotic action on gut and skin health
Probiotics work in both the gut and on the skin by introducing "good" bacteria that help keep everything balanced. Think of them as tiny workers that restore harmony in your body.
For gut health:
In the gut, probiotics help by competing with harmful bacteria for space and nutrients, preventing them from taking over. They also strengthen the gut lining, making it harder for bad bacteria or toxins to pass into your bloodstream, which can cause inflammation.
Moreover, probiotics aid in digestion by breaking down complex foods and helping your body absorb essential nutrients better. They also produce substances, like short-chain fatty acids, that reduce inflammation and promote a healthy gut environment.
For skin health:
On the skin, probiotics act as a shield. When applied topically, they help balance the skin's microbiome by crowding out harmful bacteria, much like they do in the gut. This reduces inflammation and prevents acne or eczema flare-ups. They also help restore the skin's natural pH, which keeps your skin hydrated and resilient to damage. By reducing inflammation, probiotics can make your skin look clearer and healthier, acting as a calming agent for irritated skin.
In short, probiotics are multi-taskers as they keep your gut running smoothly and your skin glowing by balancing bacteria and reducing inflammation from the inside out!
4. Studies showing positive impacts of probiotics on acne
Several studies have explored the benefits of probiotics in treating acne, with positive results. For example, a 2011 study by Gut Pathogens showed that consuming probiotics can reduce the severity of acne by improving gut health and lowering systemic inflammation.
In another study, it was found that topical probiotics can reduce skin inflammation and balance the skin microbiome, which helps prevent acne flare-ups. The research suggests that both oral and topical use of probiotics can help manage acne by addressing both internal and external factors contributing to the condition.
Hence, incorporating probiotics in your skincare routine or into your diet can be a powerful way to improve both gut and skin health! Wanting to use some probiotics that will help you get through this? Count on The Good Bug!
Tips to improve gut health
Improving gut health involves eating a balanced diet rich in probiotics and fiber, staying hydrated, managing stress, and exercising regularly. Avoiding processed foods, sugar, and unnecessary antibiotics can also help maintain a healthy gut and promote overall well-being.
Here are some boiled-down tips for you to improve your gut health:
- Consume a healthy, balanced diet rich in probiotics and fiber
Eating foods that are rich in probiotics, like yoghurt, kefir, and sauerkraut, introduces good bacteria into your gut, which helps maintain balance. Adding fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, feeds the beneficial bacteria and keeps your digestive system running smoothly.
2. Avoid processed foods, sugar, and inflammatory foods
Processed foods and sugar can harm the balance of gut bacteria, allowing harmful microbes to thrive. Inflammatory foods, like trans fats and excessive dairy, can cause irritation and disrupt your gut health. Instead, opt for whole, natural foods to support a healthier gut.
3. Stay hydrated and avoid unnecessary antibiotics
Drinking plenty of water aids digestion and keeps things moving through your system. It also helps maintain the mucosal lining of the intestines, which is essential for gut health. While antibiotics are sometimes necessary, overusing them can kill off good bacteria, so it's best to avoid them unless absolutely needed.
4. Practice stress management techniques
Stress can negatively impact your gut, leading to digestive issues and imbalances. Practices like yoga, meditation, and deep breathing help lower stress levels and promote a healthy gut-brain connection. When you're calm, your digestive system works more efficiently.
5. Exercise regularly to enhance gut health
Regular physical activity encourages the growth of good bacteria in the gut and improves overall digestive health. Exercise can also help with weight management, which is linked to gut health, reduces inflammation in the body, and promotes a healthier gut microbiome.
Make a habit of working these tips on a daily basis and you'll see how you can significantly improve your gut health and overall well-being!
In a nutshell, it's important to understand how gut health affects acne. The information above states that there's a clear connection between gut health and acne. An imbalanced gut can lead to inflammation, which often shows up as breakouts on your skin.
By improving your gut health through a balanced diet, hydration, stress management, and regular exercise, you can reduce acne and enhance your overall well-being. Taking care of your gut isn't just about digestion; it's more about supporting your entire body's health, including your skin.
To take the next step in improving your gut health and managing acne, explore our website for high-quality probiotic supplements designed to boost your gut and promote clear skin. Check them out at The Good Bug!
References:
https://www.nature.com/articles/s41598-022-25436-3
https://www.healthline.com/nutrition/gut-microbiome-and-health#TOC_TITLE_HDR_5
https://www.healthline.com/health/skin/acne
https://www.rupahealth.com/post/the-gut-based-approach-to-healing-your-acne
