9 nutritional tips to support a healthy gut

9 nutritional tips to support a healthy gut

You may have read that your gut is linked to your immunity and digestion, but did you know that your gut health can have a big impact on the health of your skin too?

The gut skin link 

Both the gut and the skin are responsible for eliminating toxins and waste products from the body. A healthy, well-balanced gut can help to prevent the build-up of toxins that can cause skin problems like acne, eczema, and psoriasis.

Your gut is home to trillions of microorganisms, including bacteria, viruses, and fungi known as the gut microbiome. This diverse environment plays an important role in keeping your immune system healthy and protects your skin from harmful bacteria and other pathogens that can cause infections and inflammation. 

Additionally, when your gut bacteria is out of balance, it can lead to an overproduction of hormones like cortisol and insulin, which may show up in your skin in the form of wrinkles and hyperpigmentation.

So, your gut plays a big role in whether your skin glows from the inside out. Therefore, it’s pretty important to prioritize you gut health as part of your overall beauty wellness routine.

What is the gut microbiome? 

The gut microbiome refers to all the tiny living things in your digestive system.  They do some pretty amazing things like helping to digest your food, absorb important nutrients, boost your immune system, and can even affect your mood and behaviour!

Here are 9 simple ways to ensure your gut stays healthy and balanced every day:

1 Step up the fibre

Gut microbes, which form part of the microorganisms in your gastrointestinal system, feeds on fibre. Pick fruits with skin and pith, such as apples, pears, bananas, oranges and berries. Also make sure you eat plenty of vegetables, especially broccoli, Brussels sprouts, carrots, beetroot, spinach and artichokes, and pulses such as lentils and peas.

2 Try fermented drinks and foods

Why not try some delicious pickles that are naturally fermented with beneficial bacteria instead of vinegar? You could also give fermented dairy items like yogurt and kefir (which is similar to buttermilk) a try, as well as sauerkraut and microbe-rich kombucha drinks. They're all great for your gut health!

ALSO READ: The key role that water plays in the overall health of your skin

3 Understand prebiotics, probiotics, and polyphenols

Did you know that prebiotics are a type of fibre that your body can't digest, but your gut microbes can? Foods like leeks, garlic, bananas, and artichokes are excellent sources of prebiotics. On the other hand, probiotics are live bacteria and yeasts that can help restore a healthy microbial balance in your gut. You can find them in fermented foods, yoghurt drinks, or supplements.

Another helpful plant chemical for your gut health is polyphenols, which can promote the growth of good bacteria while blocking the growth of bad bacteria. You can find polyphenols in foods like coffee, tea, citrus fruits, grapes, berries, garlic, onions, pomegranate, and chocolate (especially the darker varieties). Remember to aim for your five-a-day of fruits and vegetables, but don't be afraid to incorporate even more for an extra boost!

 4 Go meat-free for a month

If you’re keen to prioritise your gut health, then limit red meat to once or twice a month and choose chicken and fish instead. Why? Eating red meat regularly encourages growth of gut bacteria that convert L-carnitine (a nutrient found in red meat) into a compound that may quicken the process known as furring of the arteries. This is where the walls of your arteries become “furred” with fatty deposits. This can cause narrowed arteries, which can restrict the blood supply to your heart.

5 Pick resistant starch

It might sound strange, but this type of starch is good for your gut as it resists digestion and works like fibre to feed friendly gut bacteria. Found in seeds, nuts pulses, green bananas, potatoes, and whole grains such as barley and oats.

6 Step up your movement

According to the American Gut Project, which was conducted as a twin study by Professor Spector, the amount of exercise you do has the most significant impact on the richness of your gut microbes. While there isn't a clear consensus on the ideal amount of exercise yet, it's recommended that you do at least half an hour of moderate exercise five times a week to maintain a healthy heart and body. This, in turn, can have a positive impact on the health of your gut as well!

7 Don’t be too clean

Believe it or not, some dirt is beneficial for maintaining healthy gut bacteria. While it's important to wash your hands after using the restroom, it's best to avoid using antibacterial products and to spend time in the garden with your hands in the dirt- literally! When washing fruits and vegetables, a light wash is enough - no need to be alarmed by a little bit of dirt!

8 Steer clear of antibiotics as much as possible

It's not just the bad bacteria that antibiotics are eliminating - they're also wiping out the good ones. If you must take antibiotics, make sure to take a course of probiotics to help replenish the beneficial bacteria in your gut.

9 Take the right supplements

Supplementing with the right nutrients can help to support a healthy gut, long-term.

For instance, collagen is a natural protein that the body produces and is essential for healthy skin, hair, nails, and connective tissue. It also plays an important role in your gut. Why? Because collagen helps to repair and strengthen the lining of the digestive tract, which is important for preventing "leaky gut" and protecting the body from harmful bacteria and toxins.

Collagen also contains amino acids such as glycine and proline, which help to maintain the integrity of the gut lining. Plus, it boosts stomach acid production and improves digestion, reducing bloating, gas, and constipation.

We’ve made sure that our beauty infused COLLAGEN is not only packed with the highest-quality hydrolysed collagen, but it also contains gut-friendly ingredients including essential amino acids and a potent superfood blend made up of various fibre-rich berries, pomegranate and dragon fruit to give your gut, skin and immune system what they need to thrive.

Want to enjoy all the benefits of our beauty infused COLLAGEN every morning? Why not try our strawberry baked oatmeal or our Berry good smoothie bowl.