5 Must include foods for better gut health and acne prone skin by nutritionist Jinal Salva

The most common question I get asked as a nutritionist is ‘can a nutritious diet help me better my skin health? The answer to this is yes, absolutely.’ When it comes to skin, we may try to use the best skincare products, opt for facial treatments and also pop in medications and supplements but all this may seem ineffective without clean eating. Your skin being the largest organ of the body is a reflection of how your body is from the within.

We often use the term ‘Gut feeling’ but rarely reflect upon its literal meaning. We often asked to trust the gut feeling to make important life decisions. The mind gut connection isn’t just metaphorical. Our brain and the gut are truly connected by an extensive network of neurons and hormones that constantly provide feedback about how you are feeling, if you are stressed out or if you are attacked by any virus or bacteria. This information superhighway is called the brain-gut axis and it provides constant updates on the state of affairs at your two ends. That experience of diarrhoea just before your exam or an important meeting is just an example of the gut brain connection. You’re stressed and your gut knows it immediately.

Your skin is the barometer of your gut health. If your digestion is weak and you often feel constipated, acidic or bloated, this may be due to low microbial activity in the gut by intestinal microflora. For good skin, health one requires healthy gut microbiota.

Here are a few ways in which you can improve your gut microbiota and achieve that supple looking skin with a clear complexion and glow.

1. Include 2 servings of probiotic rich food: Fermented foods like curd, cheese, idli, dosa, dhokla, kanji, kimchi, kombucha and kefir are great sources of probiotics that you can consume on a daily basis to improve your gut microflora manifolds. The gut microflora facilitates better digestion and enable the elimination of toxins from the body thus improving skin health.

2. Hydration: I cannot stress enough how important water is for hydrating your skin and improving gut health. Try to consume at least 10-15 glasses of water. You may also infuse your water with some herbs and fresh fruit pieces for more benefits. You may also include a glass of fresh coconut water with the coconut meal that is not only good to balance your electrolytes but hydrate your skin as well.

3. Include at least 1 citrus fruit a day: Citrus fruits are rich in Vitamin C and antioxidants that help prevent inflammation and blemishes. Vitamin C also helps in the formation of collagen that helps maintain skin elasticity and gives you that anti-ageing, wrinkle free face lift.

4. Include 1 handful of Nuts and seeds: Nuts and seeds like almonds, walnuts, flax seeds, chia seeds, pumpkin seeds and sesame seeds are a great source of Omega 3 fatty acids and Vitamin E. Both of these are good quality fats for glowing skin and luscious hair.

5. Include 1 serve of dark green leafy veggies a day: Dark green leafy vegetables like spinach, fenugreek, dill leaves, coriander, mint, mustard leaves are a great source of beta carotene which gets converted to Vitamin A which helps prevent acne by preventing clogging of pores and sloughing away dead skin. It also helps in improving skin tone by stimulating the production of blood vessels.

 Avoid foods that affect the gut microflora.

1. Limit coffee and tea intake: Caffeine and tannin in coffee and tea oxidizes the body causing skin dullness of skin. Switch to green tea/herbal tea instead.

2. Avoid all packaged, processed and ready to eat foods as they contain a lot of chemical, preservatives, trans fats and high sodium content that negatively affect the gut microbiota.

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