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5 Foods That Improve the Gut-Skin Connection

Did you know a healthy gut can lead directly to healthier, clearer skin? Here's why:

5 Foods That Improve the Gut-Skin Connection

Have you ever wondered why ‘eating clean’ is often recommended for clear skin? Have you experienced a digestive issue like diarrhea or constipation, and then immediately notice a blemish pop up on your face? 

It may be due to what scientists call the ‘gut-skin axis.’ Your body is beautifully interconnected—the health of one organ can directly affect another. In particular, your gut microbiome directly communicates with your skin, and the conversation is a two-way street. 

Keep reading to learn more about the gut-skin connection, and discover the top five foods that can improve the relationship between your gut and skin.


What Exactly is the Gut-Skin Axis?

The gut-skin axis is a “bidirectional relationship” between the gut microbiome and skin health. Your gut microbiome refers to the trillions of microorganisms living in your digestive tract that can help keep things going smoothly. Recent research tells us that the gut microbiome plays a significant role in various skin disorders–from atopic dermatitis to dandruff–and many skin diseases are linked to an unbalanced gut microbiome.


This relationship is regulated primarily through your immune system. In fact, about 70% of your immunity is located within your gut. Your gut microbiome works hard to keep you and your skin healthy by absorbing nutrients, detoxifying enzymes, metabolizing hormones, and producing neurotransmitters that communicate to your brain and other key body systems. So, by keeping your gut and digestive system healthy, you can experience brighter, healthier, clearer skin. 


Feed Your Gut & Skin

Opt for foods rich in polyphenols, probiotics, prebiotics, and fiber to feed your gut. For glowing skin, incorporate foods with vitamins E and C and antioxidants. You can also avoid foods known to irritate the gut, such as anything highly processed, artificially sweetened, made with preservatives, or alcoholic. 


5 Must-Eat Foods That Improve The Gut-Skin Connection

  1. Kimchi - spicy and tangy, this Korean fermented cabbage is sort of similar to sauerkraut, if we have to make the comparison. Made during the fermentation process, Kimchi’s probiotics are the ‘good’ bacteria that are known to aid digestion. Here’s one of my favorite kimchi recipes.

  2. Asparagus - the nutrient-rich veggie is a great prebiotic, and has plenty of antioxidants to ward off free radicals and inflammation–which is a leading culprit to gut and skin issues.

  3. Avocado - this healthy-fat fruit contains two vitamins foundational to glowing skin. Vitamin E is a powerful antioxidant that protects your skin from oxidative damage, and vitamin C helps your skin produce collagen.

  4. Raspberries - these little red berries pack a big punch. According to the USDA, just 1 cup contains about ⅓ of the daily fiber you need, they are loaded with polyphenols, and have lots of antioxidants that protect against the growth of pathogens.

  5. Broccoli - the green vegetable not only contains plenty of fiber to aid digestion, but it’s also full of vitamins and minerals that keep your skin hydrated, glowing, and smooth, like zinc, vitamins A and C.

How to Boost Your Healthy Gut & Clear Skin Support

Every body is uniquely different—you may need additional help getting the right gut-and-skin-boosting support beyond your diet. Try supplementing with GOGO, a prebiotic fiber gummy that’s designed to assist in weight management, digestion, good gut bacteria, and bowel regularity. 

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