Get the best of CF straight to your inbox.

Subscribe, sit back, and let your mind travel.

The Beauty Edit

Why Your Gut Could Be The Secret To Better Health And Skin

Did you know that experts think we have ‘a second brain’ and that it’s located inside our gut? Or, that this gut-brain connection could be having an impact not only on our health but on our skin?

That’s what the past two decades of scientific research is increasingly suggesting, with a particular focus on the enteric nervous system (the 100 million nerve cells that line the gastrointestinal tract and communicate directly with the brain) and the gut microbiota (microorganisms such as bacteria, fungi and viruses that live in the digestive tract).

CF spoke to the experts to discover why paying attention to your gut, and giving it some tender loving care, could be the secret to better mental health, body appearance and skin health too.


What is gut health and the microbiome?

“The gut microbiome, which is housed within the gut, is made up of bacteria, fungi, viruses and archaea,” explains the wellness and lifestyle medicine expert, Dr. Sunni Patel. That might sound like a bad thing, as these organisms are commonly related with disease, but actually, many of these microorganisms “help to keep the body in check by supporting many critical functions.”

“The gut communicates constantly with the brain and body through the neurotransmitters released by the gut bacteria, which means it has a central role to play with most of our body functions,” continues Dr. Patel. “That’s why the scientific community commonly talks about the gut-brain axis, gut-skin axis, gut-lung axis as well as gut and immunity health.”

“In fact, the gastrointestinal tract is home to about 100 trillion microorganisms, including bacteria, viruses, and fungi from at least 1000 different species,” reveals the nutritionist Dr. Pamela Mason. “The gut microbiome – which is unique to each individual – contains over 3 million genes, making it 130 times more genetically varied than the human genome itself. We can think of it as an organ in its own right, as it produces thousands of active substances during metabolism which can affect human health and disease both inside and outside of the gut. No wonder it’s called the ‘second brain’.”

What might cause gut health issues?

As your gut microbiome is made up of both ‘friendly’ and ‘unfriendly’ bacteria, maintaining the right balance is integral to protecting against gut health issues. Yet, according to a new study commissioned by the Health and Food Supplements Information Service (HSIS), it’s theorised that almost half of British people have experienced gut health problems (47%).

Genetics does play a role, with “certain gut issues like IBD and coeliac disease showing the influence of genetics and family history,” says Dr. Patel. As you age, the diversity of the microbes in your gut also decreases, which can make gut complaints more common.

Gut health isn’t totally outside of our control however: “there are lots of factors that influence our gut health and can cause it to become imbalanced, meaning we may have a reduction of the diversity of our good gut bacteria and an increase in pathogenic bacteria,” reveals the nutritional advisor and expert for Optibac, Louise Mason.

“These include certain medications, antibiotic use, stress, age, hormones and a high sugar, low fibre diet,” Louise Mason continues. “Foreign travel can also affect our gut health as we experience different foods, water and physical environments which contain different bacteria to the ones our gut is familiar with. Interestingly, even changes in our sleep pattern during long haul travel can affect our gut microbiome, with a study showing that our gut microbiome is different when we are awake to when we are sleeping.”

Why is gut health so important for nutrition?

“Ensuring our gut absorbs the essential nutrients needed from the food we eat is vital for us as humans, and the trillions of bacteria the gut houses are critical for one of its most important functions – digestion!,” says Dr. Patel. “Put simply – the most important effect on improving our gut bacteria is that we don’t have trouble with our food, so that we use it for what we need – fuel for our bodies.”

How does gut health effect your general wellbeing?

“There are so many ways that our gut health is linked to our overall health,” reveals Louise Mason. “Amazingly, some of our gut bacteria produce B vitamins which contribute to our energy levels and 70% of our immune system is actually located in our gut. Serotonin is also produced in the gut, which combined with the gut-brain axis – the physical link via the vagus nerve, between the gut and the brain – means that poor gut health can be linked with anxiety, low mood and disrupted sleep.”

Moreover, the gut has been increasingly linked to our mental health, immunity and libido. Plus, more research is showing the influence of gut health and the microbiome on other organs like lungs, kidneys and oral health.

“By breaking down fibre found in fruits and vegetables, the gut bacteria releases short chain fatty acids such as butyrate and propionate that help to regulate gut function, mood and appetite,” explains Dr. Patel. “The gut also helps to maintain the blood-brain and blood-gut barriers to protect the body. So, you can imagine that an unhealthy gut could cause mood swings and fatigue, as well as contributing to depression, low energy, increased susceptibility to illnesses and increased risk factors for bowel diseases, obesity, cancers, heart disease and diabetes.”

How can gut health affect your skin?

Gut microbiome research increasingly shows a close link between our gut and our skin; a relationship known as the ‘gut-skin axis.’ Interestingly, studies suggest that a healthy gut can support the skin against most of our key skin concerns, including dryness, premature ageing, discolouration and sensitivity. It does so by helping to regulate skin immunity and the body’s anti-inflammatory response which are key drivers for healthy skin.

“In many cases, the state of your skin health has been shown to reflect your gut health and common skin issues like eczema, psoriasis and acne can be vastly improved by tending to your gut,” explains Louise Mason.

“Poor gut health can be reflected in our skin, because it is our biggest organ of detoxification, meaning inflammation in the gut manifests as spots, rashes and skin conditions,” continues Mason. In fact, “studies show that probiotics [designed to improve gut health] can improve or prevent inflammatory skin disorders by helping to improve digestion. This allows the body to properly eliminate toxins through the digestive tract instead of the skin.”

At the same time, because the gut is responsible for 70% of the immune system, it also supports the blood-skin barrier. “To keep good skin health it’s important that the gut microbes can maintain this barrier, otherwise markers of inflammation circulate in the blood, leading to conditions like acne, rosacea, psoriasis and dermatitis,” explains Dr. Patel.

How can gut health affect your hair and nails?

“If we have poor gut health and low levels of digestive enzymes this will also lead to poor digestion, meaning we will not absorb all the vitamins and minerals from our diet and/or supplements,” reveals Louise Mason. “We can see this in our nails and hair with them becoming weak and brittle if we are lacking minerals and vitamins.”

How can you improve your gut health via your diet?

Fibre

“Think of fibre as the king and queen of gut health, so focus on meeting your 30g of recommended daily allowance of fibre a day,” says Dr. Patel. “Inulin fibre, baobab and chia seeds are good ways to add extra fibre to your dishes and they provide a good source of fuel for the gut microbiome.”

The dietician and Together Health expert, Lola Biggs, does however recommend “slowly introducing more fibre into your diet. This could be one banana, a handful of spinach or half an avocado each day. It’s important to do it over time as a sudden increase in fibre can cause bloating.”

Prebiotics 

“Prebiotic fibre, which is found in fructan rich foods like banana, oats, onions and Jerusalem artichokes, is a valuable fuel source for the trillions of gut bacteria,” says Dr. Patel. “Adding a daily serving of natural probiotics to your diet can provide valuable sources of healthy live bacteria, too, such as kimchi, sauerkraut, miso, tofu, tempeh, yoghurt, kombucha or kefir.”

Eat the rainbow 

“Add many plants and colours of the rainbow to your daily plate and try to meet 30 different plant points a week, which means different portions of fruits, vegetables, nut milks and fresh herbs,” suggests Dr. Patel. “This adds diversity to your diet and provides a rich source of fibre, probiotics, antioxidants, polyphenols and micronutrients, which will help keep the gut functioning well but also reduce risk for future health issues.”

Cut down on processed food

“Aim to reduce or cut out refined sugars and trans/saturated fats as well as processed foods,” advises Dr. Patel. “Otherwise this can lead to dysbiosis – an imbalance in bacteria that allows the bad bacteria to overpopulate the good, leading to inflammation.” Biggs also suggests “choosing extra-virgin olive oil over other fats as it contains the highest number of microbe-friendly polyphenols.”

Take your time

“Eat mindfully and chew your food properly,” recommends Biggs. “Gobbling down your meal isn’t good for a healthy gut.” At the same time, try to drink around 2- 3 litres of water a day, as this has shown to have positive effects on not just your gut, but your skin and overall well-being.

How can you improve your gut health beyond diet?

“We know stress can negatively impact the gut and how it works so finding stress management tools that work for you are key,” says Dr. Patel. That means prioritising self-care and adding movement to your daily practice – “be it a walk-in nature, a run, cycle, or some weight training.”

“Practising mindfulness and gratitude can reduce our stress levels which can have a positive impact on our gut too,” says Louise Mason. “Having a good sleep routine will lessen the impact of sleep disruption as well. That means when travelling, try to go to sleep at night time, local time on the day you arrive, as this also helps to lessen the effects of jet lag.”

 

View this post on Instagram

 

A post shared by Optibac (@optibac)

How can probiotics in gut supplements help?

In an ideal world our food would supply us with all the goodness we need to function and support our gut health – and this should always be your first point of call. But research increasingly backs supplementation too, especially if you are struggling with active symptoms of poor gut health.

The most popular gut supplements contain either (or a combination) of probiotics and prebiotics. These may sound similar, but there’s a key difference.

“Probiotics have been defined in the scientific literature as, “live microorganisms (e.g. bacteria and yeasts) that, when administered in a viable form and adequate amounts, are beneficial to human health,” says Dr. Mason. Prebiotics, however, are foods for the ‘good’ gut bacteria, which are often in the form of carbohydrates, fermentable dietary fibre, or some types of polyphenols and unsaturated fatty acids.

Whichever you choose, there’s increasing research to support them. In particular, a new study commissioned by HSIS found that prebiotics and probiotics can help support not only better gut health, but at least seven other key areas of health, including mental health, dental health and skin.

“By conducting our systematic review of the scientific literature, we have found clinical evidence that probiotics – ‘friendly’ strains of bacteria – and prebiotics – dietary substances that promote certain gut bacteria types – can support people with a range of health problems,” reveals Dr. Mason, who was the study author and a researcher for HSIS.

Specifically, the evidence, gathered by Dr. Mason in conjunction with co-author and general practitioner Dr. Gill Jenkins, reveals that probiotics and prebiotics can provide health benefits even without altering the makeup of the gut microbiome. They do so by:

  • Speeding up gastrointestinal transit and reducing the ability of bad bacteria to proliferate.
  • Increasing production of bioactive metabolites, which makes the pH in the colon more acidic and repels pathogens.
  • Making vitamins in the gut, improving absorption of minerals, supporting bile salt metabolism and enzyme activity, and neutralising toxins.
  • Assisting communication between cells.
  • Improving the gut barrier function to keep pathogens out of the sterile parts of the body.
  • Reducing production of pro-inflammatory compounds that drive inflammation.
  • Improving immune function.

Dr. Jenkins concludes: “Awareness of the importance of gut health and the gut microbiome is growing. This is driving an increased interest in probiotic and prebiotic supplements that have the potential to improve not just gut health but also other aspects of health, including immune health.”

How quickly can you improve your gut health?

By changing your diet 

“Early studies have shown that making changes to our diet shows early changes in the microbiome as quickly as four to seven days,” says Dr. Patel. “But, if we have 100 trillion bacteria which can be affected by diet, lifestyle and environment, it requires regular and routine support to maintain it. Most people would see consistent and long-term benefits from six months onwards. This is because optimising gut health depends on increasing the number of positive gut bacteria but also promoting diversity in the types and quality of the health-promoting bacteria.”

Via supplementation

“In terms of supplementation, you can expect to see an improvement within a couple of weeks and the full benefits after two to three months,” concludes Louise Mason. “But we are all unique with a microbiome as unique as our fingerprint, so some of us may see more rapid improvements and others may take a little longer. The good news though, is that gut health can be improved with relatively simple changes and as a result of that we may feel more energised, confident and see an improvement in our overall wellbeing.”

The best gut supplements


Lead image credit: Unsplash

We may earn a commission if you buy something from any affiliate links on our site.

You May Also Like

Any Questions or Tips to add?

Leave a Reply

Your email address will not be published. Required fields are marked *

Share