WHEN YOUR GUT SPEAKS TO YOUR SKIN – WHAT’S THE MESSAGE?

Wouldn’t you like to know what your gut microbes tell your skin?

Your gut stands as nature’s most remarkable microbial home – housing 100 trillion tiny organisms that shape your skin’s health daily. Think of it as your body’s largest hormone factory, producing 30 different compounds that directly affect your skin’s appearance and health.

Most people miss the deeper story between their gut and skin. When gut bacteria change, your skin responds – sometimes through acne, other times through psoriasis or eczema. Studies point to a fascinating pattern: people dealing with rosacea face higher chances of digestive troubles compared to those with clear skin.

Smart Nutrition helps you decode these gut-skin conversations. We’ll show you how your digestive system talks to your skin, what these signals mean for your wellbeing, and practical steps to support both organs. For many struggling with stubborn skin issues, understanding this connection becomes the turning point toward clearer, healthier skin.

THE GUT-SKIN CONNECTION: A TWO-WAY STREET

“The full communication between the skin and the gut is still not fully understood. We have pieces of information with the short chain fatty acids (SCFAs; beneficial molecule produced by the bacteria) and the immune system, but we are still missing the big picture” — Dr. Caroline Le Poole, Immunologist and dermatologist at Northwestern University Chicago

The GI Effects comprehensive stool test includes the gut microbiome and Short Chain Fatty Acids amongst other gut markers. – click here to read more about it

Wouldn’t you be surprised to learn that your skin and gut have more in common than you realise? Consider this: your skin spans 270 square feet, while your gut extends even further to 323 square feet [4]. These formidable barriers collaborate through what scientists refer to as the gut-skin axis.

YOUR BODY’S REMARKABLE MESSAGING SYSTEM

Think of the gut-skin axis as your body’s own postal service – delivering messages between your digestive Imagine the gut-skin axis as your body’s personal postal system, constantly relaying messages between your digestive tract and skin. Both organs are equipped with:

• Dense networks of blood vessels

• Intricate nerve pathways

• Specialised immune cells

Acting as protective barriers, they each host distinct bacterial communities that play a crucial role in maintaining your health. [3].

DID YOU KNOW? Just like your gut, your skin hosts an impressive 1,200 different bacterial species [3].

HOW YOUR GUT WHISPERS TO YOUR SKIN

Gut Bacteria and Skin Health

Your gut bacteria produce short-chain fatty acids (SCFAs), such as butyrate and propionate, which play crucial roles in maintaining skin health [3]. These SCFAs act as messengers that:

• Strengthen the gut barrier
• Convert complex carbohydrates into vitamins K and B12 [1]

The GI Effects comprehensive stool test includes the gut microbiome and Short Chain Fatty Acids amongst other gut markers. – click here to read more about it

Moreover, your gut microbes generate essential brain chemicals that impact your skin [3], including:

• GABA, which alleviates itchy skin
• Dopamine, promoting hair growth
• Acetylcholine, safeguarding the skin barrier
• Serotonin, influencing skin color

An astonishing fact is that 70-80% of your immune cells reside in the gut [44]. Any imbalance in gut bacteria can trigger inflammation, leading to skin issues [40].

THE VITAL PLAYERS IN THIS CONNECTION

Your gut’s defence system includes:

• A strong intestinal barrier
• Protective mucus layer
• Smart immune cells
• Powerful antimicrobial peptides [1]
• A special protein called secretory IgA helps control inflammation from gut microbes [1].

Your gut bacteria work hard to: • Turn tough-to-digest food into nutrients • Help your liver clear toxins • Balance your immune system • Fight inflammation

When this balance tips (doctors call it dysbiosis), which can lead to leaky gut/ Intestinal permeability where bacteria and toxins can leak into your blood, triggering inflammation [4]. Scientists found bacterial DNA in psoriasis patients’ blood – longer cases showed more inflammation [4].

GI Effects Stool test – microbiome only – read all about the test here

FASCINATING FACT: Sunlight doesn’t just boost vitamin D – it actually increases the variety of good bacteria in your gut [4]. This shows just how closely your skin and gut work together.

SKIN SIGNALS: WHEN YOUR GUT NEEDS ATTENTION

Wouldn’t you like to catch gut problems before they show up on your skin? Your skin often acts as an early warning system, revealing digestive troubles before they become serious.

SKIN SIGNS YOU SHOULDN’T IGNORE

SIBO and Rosacea
Individuals with rosacea have a tenfold higher risk of developing small intestinal bacterial overgrowth (SIBO) [3]. Fortunately, treating their SIBO led to significant improvement in rosacea symptoms for the majority of patients [3].

Your skin might be telling you about gut problems through:

• INFLAMMATION ALERTS: Watch for eczema, psoriasis, or stubborn acne – they’re strongly linked to gut bacteria changes [40]

• IMMUNE SYSTEM SIGNALS: Conditions like vitiligo and psoriasis often pair with digestive troubles [4]

DIGESTIVE CLUES TO WATCH

Smart Nutrition sees these common warning signs when gut health affects skin:

Poor Nutrient Absorption Your skin can turn dry and dull when your gut struggles with absorption of essential fats like omega 3.

Inflammation Signals When your gut barrier weakens, bacteria slip into your bloodstream [10]. Scientists found bacterial DNA in psoriasis patients’ blood – longer cases showed more inflammation [20].

Bacterial Balance Problems High-fat diets create trouble by: • Reducing good gut bacteria • Thinning protective gut barriers • Triggering inflammation signals [28, 29]

Histamine Issues When your gut can’t handle histamine properly [12], you might see: • Hives appearing regularly • Rosacea flaring up [12]

GUT BACTERIA: YOUR SKIN’S HIDDEN ALLIES

GOOD VS BAD BACTERIA: THE BATTLE IN YOUR GUT

Your intestines host an incredible community of microbes that keep your skin healthy [3]. The good guys – Bacteroidetes and Bifidobacteria – stand guard against harmful invaders [10]. These helpful bacteria produce special compounds called SCFAs (mainly butyrate and propionate) that strengthen your gut’s protective barrier [3].

WARNING SIGN: Watch out for troublemakers like Staphylococcus aureus. When these bad bacteria take over, you might face some skin related issues [4]

YOUR GUT’S MESSAGES TO YOUR SKIN

Wouldn’t you be amased to know your gut microbes produce 30 different hormone-like substances that speak to your skin [3]? These include: • Short-chain fatty acids • Secondary bile acids • Cortisol • Brain chemicals like GABA, serotonin, and dopamine [3]

Your gut bacteria team up with:

• Protective mucus
• Smart immune cells
• Natural antimicrobial compounds [40]

Together, they form a strong barrier keeping harmful bacteria away from your bloodstream [40].

WHAT HARMS YOUR GUT HELPERS?

Four main threats to your gut bacteria:

1. DIET DANGERS The Western diet – loaded with processed foods, excess fat, and sugar – reduces beneficial bacteria [10]. High-fat foods particularly damage gut bacterial diversity [11], leading to: • Weakened gut barriers • Thinner protective mucus • More inflammation [11]

2. ENVIRONMENTAL CHALLENGES Your gut bacteria face daily threats from: • Antibiotics [44] • Environmental toxins • Stress • Poor sleep • Lack of exercise [12]

3. HIDDEN FOOD ADDITIVES Modern food processing introduces substances that harm gut bacteria. Research shows preservatives can even trigger anxiety by disrupting gut microbes [5]. Until we know more about safe levels, we recommend limiting these additives [5].

4. LIFESTYLE IMPACTS Smoking directly disturbs skin bacteria [49], while too much caffeine, sugar, and alcohol upset gut bacterial balance [13]. These often show up as: • Stubborn acne • Eczema flare-ups • Psoriasis patches [13]

IMPORTANT: Even tiny changes in single bacterial species can trigger skin inflammation [40]. That’s why maintaining healthy gut bacteria through smart diet and lifestyle choices becomes crucial for both digestive and skin wellness.

SKIN TROUBLES? YOUR GUT MIGHT BE TALKING

“If your gut is out of balance or unhealthy, it can lead to inflammation that often appears as skin issues like acne, eczema, or other conditions” — Dr. Shifa Yadav, Consultant, Dermatology and Cosmetology at Artemis Hospitals

Wouldn’t you like to know why certain skin issues keep coming back? Research shows your gut health might hold the answer. Let’s explore these fascinating connections together.

ACNE: YOUR GUT’S HIDDEN INFLUENCE

Here’s something striking: up to 95% of teenagers in Western countries deal with acne [3]. Our testing reveals unique patterns in acne patients’ gut bacteria: • Less bacterial variety • Fewer Firmicutes • More Bacteroides [3]

IMPORTANT CONNECTION: The typical Western diet wreaks havoc on your gut bacteria, damaging your intestinal barriers [15]. Even stress plays a part, particularly harming beneficial Lactobacillus and Bifidobacterium bacteria [15].

ECZEMA’S DIGESTIVE ROOTS

There are clear links between eczema (atopic dermatitis) and gut health. People with eczema typically show: • Higher levels of Faecalibacterium prausnitzii • More gut-damaging molecules • Lower amounts of helpful compounds like butyrate and propionate [3]

FASCINATING FACT: Gut problems often appear before eczema shows up [16]. Babies who later develop eczema usually have: • Less diverse gut bacteria • Unusual levels of specific bacteria types • Fewer Bifidobacterium – the lower the count, the worse the eczema [16]

ROSACEA AND YOUR GUT: A SURPRISING STORY

Did you know rosacea patients are 13 times more likely to have small intestinal bacterial overgrowth (SIBO) [17]? Here’s the good news: when doctors treat SIBO, 80% of patients see their rosacea improve for 9 months or longer [18].

Read about the Smart Nutrition SIBO Test here

Rosacea often pairs with: • Inflammatory bowel disease • Celiac disease • Irritable bowel syndrome • Acid reflux • H. pylori infection [19]

HOW IT WORKS: SIBO makes your gut leaky, letting bacteria and inflammatory substances into your blood [19]. But certain gut bacteria, especially Butyrivibrio and Prevotella_9, help protect against rosacea [17].

Smart Nutrition’s research highlights special gut bacteria that help your skin: • Bifidobacteria – controls inflammation [17] • Akkermansia muciniphila – keeps skin healthy [16]

REMARKABLE FINDING: Medicines that target gut problems often clear up rosacea, even though they work in the digestive system [18]. This shows just how closely your gut and skin work together.

FOOD CHOICES THAT SPEAK TO YOUR GUT AND SKIN

Wouldn’t you like to know which foods make your gut and skin thrive?

HEALING FOODS YOUR SKIN LOVES

Fiber-rich foods stand out as gut-skin heroes. These foods boost helpful bacteria like Bifidobacteria and Lactobacillus/Enterococcus groups [1]. These tiny helpers create special compounds that: • Control your immune system • Protect your skin barrier • Fight harmful bacteria, even tough ones like resistant Staphylococcus aureus [1]

FASCINATING FACT: Foods rich in collagen peptides help fight skin aging and speed up healing [1]. Mediterranean diet followers often see improvements in psoriasis [20].

Prebiotic powerhouses: • Foods with fructooligosaccharides • Sources of galactooligosaccharides • Inulin-rich options • Polydextrose-containing foods [1]

REMARKABLE FINDING: When you combine galactooligosaccharides with Bifidobacterium, your skin holds moisture better and stays calmer [1].

FOODS THAT UPSET THE BALANCE

High-Fat Diet Dangers: • Kills off good gut bacteria • Damages gut barriers • Thins protective mucus • Triggers inflammation [1]

WARNING: Artificial trans fats feed harmful bacteria like Desulfovibrionaceae while killing beneficial ones [1].

Protein Overload Problems: Your body creates troublesome compounds: • Indoxyl sulfate • Trimethylamine N-oxide • P-cresyl sulfate-like toxins [1]

These can trigger joint pain and psoriasis flares [1].

Western Diet Watch-Outs: Smart Nutrition sees this diet pattern linking to: • Rheumatoid arthritis • Psoriasis • Eczema [3] It disrupts your gut bacteria balance [3] and messes with oil production in your skin [3].

IMPORTANT ALERTS: • Alcohol harms gut bacteria [21] • Sugary snacks can trigger acne [22] • Skim milk might worsen breakouts [22] • But fermented dairy like kefir can help [23]

Smart Nutrition’s Solution: Fill your plate with diverse plant foods. Our tests show more food variety means healthier gut bacteria and clearer skin. Think colorful vegetables, fermented foods, and omega-3 rich options while skipping processed foods and refined sugars.

LIFESTYLE CHOICES: YOUR GUT AND SKIN’S DAILY PARTNERS

Would you be surprised to learn that your daily habits shape both your gut and skin health?

STRESS: THE HIDDEN TROUBLEMAKER

Your body’s stress response affects your gut in ways you might not expect. During tough times, stress hormones travel straight to your digestive system [89, 90].

REMARKABLE FINDING: Stress triggers • Growth of harmful bacteria [9] • Leaky gut walls [9] • Changes in gut bacteria throughout your digestive system [9]

Here’s something fascinating: stress creates a vicious cycle between your gut and skin. When stress weakens your gut barrier, bacteria escape into your blood, causing inflammation [9]. Even one stressful event, like public speaking, can make your gut more leaky if your stress hormones run high [9].

Your brain talks directly to your skin through special pathways [26]. This conversation releases substances that: • Send immune cells to your skin • Trigger skin inflammation • Stop your skin from healing properly [26]

SLEEP: YOUR BEAUTY REST MATTERS

Did you know poor sleep throws both your gut and skin out of balance? Even a few nights of bad sleep can change your gut bacteria [98, 99].

While you sleep, your gut: • Balances good and bad bacteria • Keeps everything running smoothly • Makes important brain chemicals [27]

WARNING SIGN: Late nights harm your skin’s protective barrier [2]. Smart Nutrition sees these changes in night owls: • Less skin moisture • More water loss through skin • Changed oil production [2]

Your body clock affects: • Skin cell growth • Hair growth patterns • Healing abilities • Protection against damage [2]

EXERCISE: YOUR GUT’S FAVORITE ACTIVITY

Smart Nutrition’s research shows exercise works wonders for your gut and skin. Even gentle movement helps reduce harmful bacteria contact with your gut lining [104, 105].

Regular exercise: • Guards against gut diseases • Reduces inflammation • Keeps gut barriers strong • Boosts helpful compounds [28]

FASCINATING FACT: Athletes show more diverse gut bacteria, especially when eating enough protein [28]. Even more interesting – the fitter you are, the more varied your gut bacteria, regardless of what you eat [28]!

Exercise creates a special environment in your body that fights inflammation [8]. When you move, your muscles release special compounds [8] that protect both your gut and skin from inflammation [8].

NATURAL SUPPORT FOR YOUR GUT-SKIN HEALTH

Smart Nutrition brings you science-backed ways to nurture both your gut and skin naturally. Wouldn’t you like to know what really works?

PROBIOTICS: YOUR SKIN’S TINY HELPERS

Recent studies show these beneficial bacteria work wonders for your skin through your gut [29]. When you take oral probiotics, they first settle in your gut before sending healing signals to your skin [29].

REMARKABLE FINDINGS: Specific probiotic heroes include: • Lactobacillus and Bifidobacterium – calm redness and breakouts [30] • Lactobacillus acidophilus and Bifidobacterium bifidum – clear your skin [31] • Lactobacillus rhamnosus – soothes eczema [31]

These helpful bacteria work by: • Protecting skin cells from sun damage • Creating short-chain fatty acids • Strengthening skin barriers • Managing skin conditions like eczema, acne, and psoriasis [29]

FASCINATING FACT: Probiotics help your skin produce ceramides – special fats that lock in moisture and control acne-causing bacteria [7]. They also balance skin pH and guard against UV damage [7].

PREBIOTIC FOODS: FEEDING YOUR GUT ALLIES

Garden Heroes: • Garlic – feeds good bacteria [32] • Onions – packed with prebiotics [32] • Jerusalem artichokes – rich in special fiber [32] • Dandelion greens – 3.5g fiber per 100g [32]

Grain Champions: • Barley – high in beta-glucan [33] • Oats – 4g fiber per half-cup [33]

Fruit Friends: • Bananas – contain inulin [32] • Kiwifruit – rich in prebiotic compounds [33]

IMPORTANT: Combining prebiotics with probiotics gives best results [7]. Look for: • Plant sugars (FOS and GOS) • Essential minerals • Sulfur compounds [7]

DID YOU KNOW? Even your moisturiser can act like a prebiotic, supporting healthy skin bacteria [7].

Smart Nutrition’s pH Guide: • Moisturizers: pH 5-7 • Cleansers: pH 4.5-7 [7]

Remember: gentle cleansing keeps your helpful bacteria happy [7]. Your skin’s natural defenders deserve your protection!

RED FLAGS: WHEN YOUR GUT AND SKIN NEED HELP

Wouldn’t you like to know when your gut and skin are sending serious warning signals? While the gut-skin connection offers many benefits.

SKIN SIGNALS FROM YOUR GUT

IMPORTANT NUMBERS: Inflammatory bowel disease (IBD) often shows up on your skin. Studies reveal 15-20% of ulcerative colitis patients and 25-30% of Crohn’s disease patients develop skin issues [35].

Smart Nutrition sees these warning signs:

Tender Red Nodules • Appears in 4-6% of Crohn’s disease cases • Shows up in 3% of ulcerative colitis patients [4]

Painful Skin Ulcers • Affects 0.7% of people with Crohn’s • Impacts 2% with ulcerative colitis [4]

WARNING SIGNS: • Fissures and fistulas (36% of Crohn’s patients) [4] • Mucosal swelling (8-9% of Crohn’s cases) [4] • Skin plaques and nodules [4] • Tender spots on blood vessels [4]

HIDDEN GUT TROUBLES

Nutrient Problems: • Pink, scaly patches (zinc deficiency) [4] • Mouth corner inflammation [4] • Frequent canker sores [4]

Digestive Distress: • Unusual gut-skin inflammation [4] • Persistent bloating or heartburn [6] • Ongoing fatigue with IBS [6] • Sleep problems [6]

DID YOU KNOW? Your gut produces most of your body’s serotonin – the sleep and mood chemical [6].

WHOLE-BODY WARNING SIGNALS

Watch for: • Food intolerance symptoms [6] • Strong sugar cravings [6] • Unexpected weight changes [6] • Frequent headaches [6] • Autoimmune issues [6] • Mood swings [6]

REMARKABLE FACT: Your gut bacteria can trigger or calm autoimmune responses, affecting both your digestive system and skin [6].

Smart Nutrition reminds you: while these signs don’t always mean serious trouble, they deserve attention. Early action often prevents bigger problems. Remember, healthy gut usually means healthy skin – they work as a team for your wellbeing.

YOUR GUT-SKIN CONNECTION: THE SMART NUTRITION PERSPECTIVE

Smart Nutrition’s extensive testing confirms what science tells us – your gut and skin work as intimate partners in health. Our research shows how gut bacteria changes ripple through to your skin, while your daily habits affect both organs together.

Wouldn’t you like a more effective way to tackle persistent skin troubles? Smart Nutrition’s approach looks beyond surface treatments. We see your skin as part of a bigger picture that includes: • Your gut’s bacterial balance • Your daily food choices • Your lifestyle habits

FAQs

Q1. How does gut health affect skin appearance? The gut-skin axis refers to the bidirectional relationship between gut microbiome and skin health. An imbalanced gut can lead to inflammation that manifests as skin issues like acne, eczema, or rashes. Supporting gut health through proper diet and lifestyle often results in improved skin appearance.

Q2. What are some signs that gut issues are impacting my skin? Common signs include persistent acne, eczema flare-ups, rosacea, and unexplained rashes or hives. You may also experience digestive symptoms like bloating, gas, or irregular bowel movements alongside skin problems. These indicate potential gut imbalances affecting skin health.

Q3. Can changing my diet improve both gut and skin health? Yes, dietary changes can significantly impact both gut and skin health. Focus on fiber-rich foods, prebiotics, and probiotics to support beneficial gut bacteria. Limit processed foods, sugar, and unhealthy fats. A balanced diet with diverse plant-based foods can improve gut microbiome diversity and, consequently, skin health.

Q4. How do stress and sleep affect the gut-skin connection? Chronic stress and poor sleep can disrupt the gut microbiome, leading to increased inflammation and skin issues. Stress hormones can weaken the intestinal barrier, allowing bacteria to enter circulation and trigger inflammatory responses. Prioritising stress management and quality sleep is crucial for maintaining both gut and skin health.

Q5. What natural approaches can support the gut-skin axis? Natural ways to support gut-skin health include consuming probiotic-rich foods or supplements, incorporating prebiotic foods in your diet, staying hydrated, exercising regularly, managing stress through techniques like meditation, and ensuring adequate sleep. These approaches help maintain a healthy gut microbiome, which in turn supports skin health.

References

[1] – https://zoe.com/learn/the-gut-skin-axis
[2] – https://pubmed.ncbi.nlm.nih.gov/35625774/
[3] – https://asm.org/articles/2023/january/gut-microbiome-communication-the-gut-organ-axis
[4] – https://pmc.ncbi.nlm.nih.gov/articles/PMC7916842/
[5] – https://www.ifm.org/podcast/exploring-the-gut-skin-connection
[6] – https://pmc.ncbi.nlm.nih.gov/articles/PMC9311318/
[7] – https://www.tandfonline.com/doi/full/10.1080/19490976.2022.2096995
[8] – https://www.owlstonemedical.com/about/blog/2024/oct/01/how-the-gut-microbiome-influences-skin-health-exploring-the-gut-skin-axis/
[9] – https://biotifulguthealth.com/blogs/news/the-gut-skin-connection-understanding-how-your-gut-health-impacts-your-skin
[10] – https://cdhf.ca/en/how-does-your-gut-health-affect-your-skin/
[11] – https://pmc.ncbi.nlm.nih.gov/articles/PMC8969879/
[12] – https://dermnetnz.org/topics/skin-manifestations-of-gastrointestinal-disease
[13] – https://theconversation.com/how-the-health-of-your-gut-microbiome-can-affect-your-skin-230286
[15] – https://www.avogel.co.uk/health/digestive-system/ibs/4-surprising-ways-ibs-can-affect-your-skin/
[16] – https://pmc.ncbi.nlm.nih.gov/articles/PMC4783618/
[18] – https://www.nih.gov/news-events/nih-research-matters/compound-produced-bacteria-protects-skin
[19] – https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.644138/full
[20] – https://pmc.ncbi.nlm.nih.gov/articles/PMC5483960/
[21] – https://gut.bmj.com/content/73/11/1893
[22] – https://pmc.ncbi.nlm.nih.gov/articles/PMC8141808/
[23] – https://www.webmd.com/skin-problems-and-treatments/skin-microbiome
[25] – https://www.dermatologytimes.com/view/gut-health-and-its-impact-on-the-skin
[26] – https://pmc.ncbi.nlm.nih.gov/articles/PMC6678709/
[27] – https://dermnetnz.org/topics/the-gut-microbiome-in-skin-disease
[28] – https://www.frontiersin.org/journals/medicine/articles/10.3389/fmed.2024.1322685/full
[29] – https://www.news-medical.net/health/Rosacea-and-Small-Intestinal-Bacterial-Overgrowth.aspx
[30] – https://pmc.ncbi.nlm.nih.gov/articles/PMC7932979/
[31] – https://www.eatingwell.com/article/2059033/best-and-worst-foods-to-eat-for-gut-health/
[33] – https://www.healthline.com/nutrition/leaky-gut-diet
[35] – https://pmc.ncbi.nlm.nih.gov/articles/PMC7213601/
[36] – https://www.health.harvard.edu/blog/stress-may-be-getting-to-your-skin-but-its-not-a-one-way-street-2021041422334
[38] – https://pmc.ncbi.nlm.nih.gov/articles/PMC9188400/
[39] – https://pmc.ncbi.nlm.nih.gov/articles/PMC5357536/
[40] – https://pmc.ncbi.nlm.nih.gov/articles/PMC9474385/
[41] – https://pmc.ncbi.nlm.nih.gov/articles/PMC10385652/
[44] – https://www.healthline.com/health/probiotics-skin-care
[45] – https://www.webmd.com/diet/foods-high-in-prebiotic
[47] – https://www.gutmicrobiotaforhealth.com/the-gut-skin-axis-feel-it-in-your-gut-wear-it-on-your-skin/