Eat your way to clearer skin.

In an extension of the “you are what you eat” school of logic, it turns out there is a tangible link between the bacteria in your gut and the appearance of your skin. Intensive research following the launch of initiatives such as the Human Microbiome Project in 2007 has revealed that the entire collection of microorganisms that live in and on our bodies, collectively known as the microbiome, operate like an ecosystem. The 100 trillion microorganisms that we shelter – mostly bacteria, some fungi and single-celled organisms – all communicate with one another, and their dialogue can have a profound effect on everything from our emotional wellbeing and cognitive ability to the onset of conditions such as rosacea, acne, eczema and dermatitis. The most up-to-date medics refer to this body-wide dialogue as the gut-brain-skin axis, a bi-directional conversation that builds on Hippocrates’ hunch that “bad digestion is at the root of all evil”.

Given that the the 21st-century diet consists of sugar and processed carbs, it’s no wonder the vast majority of us don’t have enough “good” inflammation-fighting bacteria roaming around our insides. A couple of simple tweaks to your diet could change all of that and, ultimately, impact the way you look. Here are three ways in which grooming begins in the gut.

Supplementing with oral probiotics (good bacteria) or introducing fermented foods is now as reasonable a grooming hack as using a traditional skincare product. Yes, topical solutions may provide short-term relief for acne but, in chronic cases, the condition often has a great deal to do with inflammation that results from an impaired gut.

To prove the point, one Russian study revealed that 54 per cent of acne patients had a notable alteration in intestinal microflora. Another, published in 2012 in the Journal Of Cosmetic Science, found that a solution containing five per cent lactobacillus was effective at treating acne.

Not only will probiotic supplements help acne sufferers better tolerate the antibiotics they’re commonly prescribed, but they’ll help soothe the condition by reducing the inflammation and oxidative stress that comes hand in hand with a zit-ridden forehead. If popping a pill isn’t your thing, get probiotics in your system in the form of fermented foods such as sauerkraut, kombucha and kimchi.

Yes, it’s unfortunate, but (possibly) true. Both dairy products and gluten are said to increase permeability of the gut wall, making it progressively porous, a condition unpleasantly referred to as leaky gut. When the intestinal lining becomes compromised, things such as undigested food particles and microbes can escape into the bloodstream, triggering a reaction (this is how most allergies and intolerances work). Granted, the clinical research for the condition is thin on the ground (and this is why dermatologists will readily prescribe acne medications such as Retin-A, Differin or Accutane rather than a no-dairy diet), but the anecdotal reports detailing the benefits of a gluten- and dairy-free diet are everywhere.

If you don’t buy into the leaky gut theory, it’s worth noting that there is another body of research, much of it published in the Journal Of The American Academy Of Dermatology, that suggests that the hormones in dairy overstimulate our oil-producing glands which, in turn, leads to congestion and acne. So, either way, that triple cream Brillat-Savarin will have to wait.

Probiotics (good or live bacteria) have grabbed the limelight in health circles. And with good reason. Their benefits run the gamut from improved digestion to stronger immunity and better hormone balance. But probiotics are nothing without the help of prebiotics, the lesser-known, but equally powerful, non-digestible foods that assist in the proliferation of microorganisms in the gut. To grossly oversimplify the relationship between the two, you can think of prebiotics as essential fuel for probiotics.

Prebiotics are forms of soluble fibre that are able to survive the highly acidic and hot conditions of the stomach (probiotics, meanwhile, are less likely to make the journey through your body intact). And because prebiotics can ride out the harsh conditions of your innards, they are able to stimulate the growth of good bacteria (probiotics) in your gut. In that sense, prebiotics are even more beneficial than probiotics. Stock up on raw Jerusalem artichokes, dandelion greens, raw garlic and raw leeks or, for peace of mind, take a prebiotic supplement such as The Nue Co. Skin Food.

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