Today, I want to share some tips on how to keep your gut and skin healthy through your diet.

A happy gut can lead to glowing skin, and the best part is, it's not as complicated as you might think.

Let's dive into some of the best foods for gut and skin health and a few delicious recipes you can try at home.

 

Top Foods for a Healthy Gut and Glowing Skin

Honey 🍯: Honey is a natural prebiotic, meaning it helps the good bacteria in your gut grow. It can also reduce harmful bacteria, which is great for your overall health and can keep your skin looking fresh and clear. Honey's antibacterial and anti-inflammatory properties make it an excellent choice for soothing both your gut and skin.

I personally opt for a good grade Manuka honey, which you can pick up at a reasonable price from supermarkets such as Lidl.

I love it drizzled on porridge or added to a home made smoothie.

 

Fermented Foods 🥒: Foods like kimchi, sauerkraut, and kombucha are packed with probiotics, the good bacteria that help keep your gut balanced. This can reduce inflammation, not just in your gut but also in your skin.

Fermented foods can help clear up issues like acne and eczema by promoting a healthy digestive system. Kombucha can be relatively simple to make yourself at home, but if time is a constraint then it’s just making sure you opt for a clean one, with no added unnecessary ingredients.

 

Fruits and Vegetables 🍎🥦: These are full of fiber and antioxidants, which feed the good bacteria in your gut and help fight off the bad ones. This antioxidant power helps your skin look healthier and more radiant. Leafy greens, berries, and citrus fruits are especially good for providing the nutrients your skin needs to stay vibrant.

If my schedule is busy, I find a good way to get these in is by juicing or blending up a smoothie.  I also loved soups, which I can freeze or batch up for the week ahead.

 

Inulin-Rich Vegetables 🌿: Veggies like leeks, garlic, and Jerusalem artichokes are high in inulin, a type of fiber that helps your gut bacteria thrive. A healthy gut means clearer skin.

These vegetables support digestion and help maintain a balance of beneficial bacteria in your gut, which can reduce inflammation and improve skin conditions.

 

Yogurt 🥛: Yogurt is another great source of probiotics. Eating it regularly can help improve your gut health, reduce inflammation, and keep your skin hydrated and elastic. Opt for plain, unsweetened yogurt to avoid added sugars that can negatively impact both gut and skin health.

I usually opt for a good quality full fat greek yogurt like Fage Total (more on why low fat is a bad option another time).

I also like to add kefir fermented drink to my smoothies. Kefir contains higher levels of probiotics and is low in lactose, as it's pasteurised after fermentation.

Try them for yourself!

These foods are not only great for your digestive system but also help reduce inflammation and keep your skin looking its best.

Take a look at some of my Skin Nutrition highlights on Instagram for inspo and ideas, and enjoy the benefits of a healthy gut and glowing skin!

 

5 Minute Skin boosting Recipes!

Skin Glow Juice

Contains:

Carrots - Packed with beta Carotene, a precursor to Vitamin A, helps to protect the skin from sun damage, aiding in fine lines and wrinkle reduction. They also contain Vitamin C an antioxidant which helps to fight free radicals that lead to premature ageing, helping to boost collagen production. The caratenoids in carrots also help contribute to a natural healthy glow.

Apples - Also rich in Vitamin C and contain a high water contentessential for skin hydration. They also contain phytonutrients and flavanoids, to help protect from UV rays and environmental pollution.

Apples also contain Vitamin A and Zinc, essential for skin repair and regeneration, which can also help heal blemishes and scars.

Ginger - Loaded with ginerol an antioxidant that protects against free radical damage. Ginger is also anti inflammatory, which helps to reduce inflammatory skin conditions such as rosacea, sensitivity and acne and improves circulation, aiding better blood flow to the skin.

Celery - Is 95% water making it great for skin hydration and also contains Vitamin A, C, betacarotene and flavanoids. The high fiber content helps flush out toxins and vitamin K helps with blood, which can reduce dark circles.

• 2 x Organic Apples

• 2 x Organic Carrots

• 1 x Tsp of fresh ginger

• 2 x celery Stalks

• Wash thoroughly, juice and go!

 

Supple Radiant Skin smoothie

Contains

Spinach - Rich in antioxidants such as C, E and Beta - Carotene. Protecting the skin from free radical damage. Vitamin A, C AND E supports collagen production, brightens and helps maintain elasticity and firmness. Also high in water fir hydrated, soft, supple skin.

Flavanoids and chlorophyl help to reduce inflammation.

Spinach is also an excellent source of iron, essential for carriyng oxygen in the blood to all the tissues, including your skin!

Blueberries - Rich in antioxidants, particularly anthocyanins, which help protect the skin from free radical damage. Preventing loss of elasticity and premature ageing.

Rich in Vitamins A, C and E helping to heal and repair and high in water.

Banana - Rich in potassium, which helps to hydrate the skin, helping it stay soft and supple. Also contains Vitamin A,B, C and E and rich in zinc.

Greek yogurt - High in protein, which is essential for maintaining form supple skin.

Also rich in Vitamin B2, B6 and B12, helping to fight free radicals, reducing the appearance of fine lines and wrinkles.

Excellent source of probiotic, helping to balance the gut microbiome. A healthy gut is essential for healthy strong skin.

Also high in calcium and Vitamin D, helping with overall health.

Honey - Natural antibacterial properties he;ping the body to cleanse. Also high in antioxidants, helping to combat the stress effects on the skin from free radical damage.

Bovine Collagen Powder- Helps to boost collagen and elastin production and contains essential amino acids and protein, for maintaining skin elasticity and firmness.

Coconut Water - High in water and electrolytes. This helps to keep the skin hydrated and supple. Also high in vitamin C and cytokinins, protecting the skin from oxidative stress and free radical damage.

Kefir - Acts the same way as yogurt with probiotic content, helping balance the gut. kefir also contains proteins and lipids that help retain moisture in the skin.

Also contains vitamins, minerals and lactic acid, helping to support skin barrier function.

• Handful of Organic Spinach

• Small cup of organic blueberries

• Half a banana

• 2 good tbs of greek full fat yogurt

• Drizzle of honey

• Top up with 150 / 200 mls of Coconut water or Kefir

• Optional - A scoop of clean organic whey protein powder and /or Collagen powder.

• Simply blend together to make smooth and enjoy!

 

I hope you’ve found these tips helpful and that you’ve taken away some valuable insights to support both your gut and skin health.

By incorporating these nutrient-rich foods into your diet, you can enjoy the benefits of a happier gut and a more radiant complexion.

Remember, a little effort in the kitchen can go a long way in boosting your overall well-being!

Feel free to tag me on Instagram if you create your own 5-Minute Skin Boosters - I’d love to see them!

Gemma x

 

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