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The gut-brain-skin axis is more important to overall health than previously understood, and prebiotics and probiotics play a large role in the benefits.

Literature and marketing about the body’s microbiome and gut health have become popular topics among our health-conscious patients. As a result, the discussion of prebiotics and probiotics and their significant role in maintaining gut health has gained popularity within the last few years. Though the research is still in its infancy, it continues to point toward the gut-brain-skin connection even more. Additional data suggests how much of what we eat or the supplements we take can impact our skin health—which leads us to explore the world of prebiotics and probiotics, how they affect gut health to help us absorb all of these nutrients. Thus opening the door to the gut-skin axis and how it can ultimately affect our skin regarding inflammatory response: such as eczema, psoriasis, vitiligo, and acne.

Why is the Microbiome Important?

The microbiome is essential because it plays a crucial role in maintaining our overall health and well-being. Composed of trillions of microorganisms, including bacteria, fungi, and viruses, it influences everything from digestion and nutrient absorption to immune system function and mental health. A balanced microbiome helps prevent harmful pathogens from thriving and promotes the production of beneficial substances like vitamins and short-chain fatty acids. Furthermore, it communicates with our brain through the gut-brain axis, affecting mood, cognition, and behavior. Imbalances or disruptions in the microbiome, known as dysbiosis, have been linked to various health issues, including inflammatory bowel diseases, obesity, diabetes, and even mental health disorders like depression and anxiety. Thus, maintaining a healthy microbiome through a balanced diet, regular exercise, and avoiding unnecessary antibiotics and stress is vital for optimal health and disease prevention.

How Can We Feed Our Gut Microbiome?

Feeding our gut microbiome involves consuming a diverse range of foods that are rich in fiber, prebiotics, and probiotics. Fiber acts as fuel for beneficial bacteria in our gut, promoting their growth and activity. Whole grains, fruits, vegetables, and legumes are excellent sources of fiber.
Prebiotics are non-digestible food components that beneficially affect the gut by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon, thus improving host health. Foods high in prebiotics include garlic, onions, leeks, asparagus, and bananas.
Probiotics are live beneficial bacteria that can be consumed through fermented foods like yogurt, kefir, sauerkraut, and kimchi. These foods introduce beneficial bacteria directly into our gut, helping to maintain a healthy balance of microbes.

Optimizing Nutrition for Gut Health: Strategies to Nourish Your Microbiome

1. Prebiotics

Prebiotics are non-digestible fibers and compounds found in certain foods that promote the growth and activity of beneficial bacteria in the gut. Unlike probiotics, which are live-beneficial bacteria, prebiotics act as a food source for these good bacteria, helping them thrive and maintain a healthy balance in the gut microbiome.

One of the most well-known types of prebiotics is inulin, found naturally in foods like chicory root, garlic, and onions. Other sources include certain fruits, vegetables, and whole grains. Lastly, these foods not only provide essential nutrients for our bodies but also serve as fuel for the beneficial bacteria in our digestive system.

The benefits of prebiotics extend beyond gut health. A balanced gut microbiome has been linked to improved digestion, enhanced immune function, and even mood regulation. Research suggests that a diverse and thriving gut microbiome may play a role in reducing the risk of certain chronic diseases, such as obesity, heart disease, and type 2 diabetes.

Incorporating prebiotic-rich foods into your diet can be as simple as adding more fruits, vegetables, and whole grains to your meals. Including a variety of these foods ensures you’re getting a mix of different types of prebiotics to support a diverse microbiome.

I completely agree with you. Prebiotics play a crucial role in maintaining a healthy gut. By nourishing the good bacteria in our gut, they help promote overall well-being. A balanced and thriving microbiome, which is maintained by prebiotics, is essential for proper digestion, healthy immune function, and overall health. It’s essential to include prebiotic-rich foods in our diet to ensure we’re taking care of our gut health.

2. Probiotic

Live beneficial bacteria make up the definition of probiotics and are known to improve digestive health. Firstly, the primary goal is to replenish the beneficial bacteria in the gut that various factors, such as oral antibiotics, stress, and inflammation can deplete.

Familiar probiotic foods include yogurt, kefir, sauerkraut, kombucha, pickles, sourdough bread, and miso. However, many more exist and are now widespread in supplement form, which may confuse the consumer because certain strains of these supplements may do more harm than good. Knowing which strain is best for the condition is essential, and it must be shown to be effective in clinical trials. Lastly, Lactobacillus and Bifidobacterium are the most common probiotics, but specific strains can treat certain conditions. In addition, Rhamnosus SP1 can be effective in treating acne. Consult with a healthcare professional before taking any probiotic supplements to ensure safety and efficacy. Other strains that comprise the seven core genera of microbial organisms include Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus.¹

Probiotics aid in digestion and boost immunity against harmful bacteria. In addition, clinical trials have shown probiotics to be beneficial in preventing allergies in children and atopic dermatitis.

Moreover, Probiotics differ from prebiotics because they contain live organisms and may need special storage. In general, it has been determined that they are quite safe.

How does gut health impact skin health?

Gut health affects skin health. Changes in gut microbiota can worsen skin conditions like eczema and psoriasis. A balanced gut microbiome helps maintain the skin’s barrier function, reduces inflammation, and promotes the production of certain vitamins essential for skin health. An imbalance in gut bacteria can lead to skin issues like acne, eczema, or rosacea. Your gut health impacts your skin. Imbalances in gut microbiota can worsen skin conditions like eczema and psoriasis. Prioritize gut health by eating a balanced diet and probiotic-rich foods. Improve your skin health from the inside out!

Transform your skin from the inside with better gut health. Discover the link between gut wellness and skin radiance.

Final Microbiome Thoughts

Many patients are more conscious about their diet, which supports their gut and digestive health, and as clinicians, we are at the front line of this discussion regarding skin health. Research shows that a healthy balance of gut microbiota is required for optimal skin health, creating metabolic and immune homeostasis. It’s interesting to note that recent research suggests a strong correlation between changes in the composition of gut microbiota and the worsening of inflammatory skin diseases like eczema and psoriasis. Daily prebiotics and probiotics help keep a homogenous microorganism environment for optimal skin health.

References:

1. Probiotics fact sheet for health professionals. National Institutes of Health: Office of Dietary Supplements. Updated June 2, 2022. Accessed April 10, 2023. https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
2. Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health effects and sources of prebiotic dietary fiber. Curr Dev Nutr. 2018 Jan 29;2(3):nzy005. doi: 10.10923/cdn/nzy005.
3. Widhiati S, Purnomosari D, Wibawa T, Soebono H. The role of gut microbiome in inflammatory skin disorders: A systematic review. Dermatol Reports. 2021 Dec 28;14(1):9188. doi: 10.4081/dr.2022.9188.
4. Fermented foods can add depth to your diet. Harvard Health Publishing: Harvard Medical School. Published April 19, 2021. Accessed April 10, 2023. https://www.health.harvard.edu/staying-healthy/fermented-foods-can-add-depth-to-your-diet
5. Davani-Davari D, Negahdaripour M, Karimzadeh I, Seifan M, Mohkam M, Masoumi SJ, Berenjian A, Ghasemi Y. Prebiotics: definition, types, sources, mechanisms, and clinical applications. Foods. 2019 Mar 9;8(3):92. doi: 10.3390/foods8030092.
6. NeyrinckAM, Taminiau B, Walgrave H, Daube G, Cani PD, Bindels LB, DelzenneNM. Spirulina protects against hepatic inflammation in aging: an effect related to the modulation of the gut microbiota? Nutrients. 2017 Jun 20;9(6):633. doi: 10.3390/nu9060633.