The Basics of the Gut Microbiome
As part of our ethos at Rejuvenating Solutions, we want to give patients information about things that could have an impact on their health, skin, and general wellbeing. This article aims to highlight the importance of understanding this phenomenon.
Let’s talk numbers. Recent research points towards more bacterial cells in your body than your own cells. A general estimate is 30T human vs 38T. (1) The T stands for trillion. It is this massive number of microorganisms, plus beneficial bacteria and fungi, that form a complex community within your digestive tract. These microorganisms assist in digesting food, producing vitamins, and even regulating immune responses. When the gut microbiome is balanced, it helps maintain skin health by reducing inflammation and supporting overall immunity. It potentially goes awry when an imbalance, often caused by diet, stress, or antibiotics, can disrupt this harmony and potentially lead to skin issues.
How the Gut-Skin Connection Works
The relationship between your gut and skin is known as the gut-skin axis. Essentially, this means that your internal gut health reflects on your skin. For instance, an inflamed gut can increase levels of systemic inflammation, which may worsen skin conditions like acne, rosacea, and eczema. Research has shown that metabolites—compounds produced by gut bacteria—can influence skin texture, hydration, and even the way skin cells respond to external stressors.
Understanding this connection empowers you to take charge of both gut and skin health, recognizing that a balanced gut may lead to visible improvements in skin clarity, smoothness, and resilience.
Reading this statement could possibly be one of the most important things you do to improve your health: Your daily habits create measurable changes in your gut microbiome.
Dietary Choices and Their Effect on Gut Health
Your daily food choices could potentially influence your microbiome composition within 24-48 hours. Research indicates that consuming 25-30g of fibre daily supports beneficial bacteria growth.
Fermented Foods for Gut Health
Clinical studies show specific fermented foods provide significant amounts of beneficial bacteria:
- Kefir: 1-10 billion CFU per 100ml serving
- Natural yoghurt: 1-5 billion CFU per 125g serving
- Raw sauerkraut: 50 million CFU per 15ml (tablespoon)
- Unpasteurised kimchi: 2-3 billion CFU per 100g serving
- Kombucha: Up to 1 billion CFU per 250ml serving
Important Considerations
These figures are approximate, and the bacterial content in these foods varies based on:
- Production methods
- Storage temperature (optimal at 1-4°C)
- Product age
- Processing status (raw vs pasteurised)
Daily Targets
Research suggests consuming 10 billion CFU daily may support your gut microbiome. You can achieve this by including 100g of fermented foods in your diet.
Foods to Limit
Studies show these items may disrupt your gut balance:
- Products with over 5g added sugar per 100g
- Items containing artificial sweeteners
- Foods with over 0.5g trans fats per serving
- Ultra-processed foods (2)
We say that these should be avoided to avert microbiome disruption, but there are other considerations too.
1. Inflammation
High consumption of ultra-processed foods is associated with increased gut inflammation, which may contribute to various chronic diseases.
2. Intestinal Permeability
Some food additives commonly found in ultra-processed foods may increase intestinal permeability, also known as “leaky gut”.
Please note that dietary changes should be discussed with your doctor, if appropriate.
Prebiotic Foods: Supporting Your Gut Bacteria
What Are Prebiotics?
Prebiotics are specific types of dietary fibre that feed beneficial gut bacteria. (5) Unlike other fibres, prebiotics specifically nourish the bacteria that support your health.
Why Prebiotics Matter
Research shows prebiotics:
- Provide food for beneficial bacteria
- Support gut barrier function
- Help maintain regular bowel patterns
- May reduce inflammation (6)
Prebiotic Food Sources
Vegetables Rich in Prebiotics
- Onions
- Garlic
- Jerusalem artichokes
- Leeks
- Asparagus
- Chicory root
Fruits Containing Prebiotics
- Bananas
- Apples (particularly the skin)
- Dried figs
Other Valuable Sources
- Oats
- Flaxseeds
- Barley
- Whole grains
Practical Tips
- Begin with small portions
- Increase intake gradually
- Include various sources daily
- Combine different prebiotic foods
- Consider cooking methods (some prebiotics remain effective when cooked)
Again, consult your doctor when making dietary changes, if appropriate.
Important Notes
- Individual tolerance varies
- Prebiotic content differs based on ripeness and preparation
- Fresh, whole foods typically offer the highest prebiotic benefits
Lifestyle Factors Affecting the Microbiome Balance
Stress and Your Gut: A Two-Way Connection
Recent studies have identified strong links between stress and gut health:
- Stress activates your hypothalamic-pituitary-adrenal (HPA) axis
- This activation affects gut bacteria composition
- Chronic stress may lead to increased intestinal permeability
- Specific bacteria (Limosilactobacillus reuteri) play a role in stress hormone regulation
Sleep Patterns and Your Gut Microbiome
Research has identified connections between sleep and gut health:
- Poor sleep quality correlates with reduced microbial diversity
- Specific bacteria (Lachnospiraceae UCG004 and Odoribacter) promote longer sleep duration
- Certain bacterial groups (Selenomonadales and Negativicutes) show links to sleep disruption
Recommended Sleep Habits
- Aim for 7-9 hours of sleep per night
- Maintain consistent sleep and wake times
- Create appropriate time between eating and sleeping
We recommend tracking these patterns as they directly influence treatment outcomes and skin health. You will know that poor sleep quality often shows on your skin before you notice changes in gut function.
Please bear in mind that research in this field continues to evolve, and individual responses may vary. These findings represent our current understanding based on available evidence.
Medications and Their Impact on Your Gut Health
Antibiotics and Your Gut Bacteria
Research shows antibiotics create significant changes in your gut microbiome:
- Cause rapid decreases in bacterial diversity (3)
- Effects may persist for 2-6 months (or more) after treatment ends (4)
- Recovery patterns vary among individuals
Recovery After Antibiotics
Studies indicate your gut bacteria typically follow this pattern:
- Initial recovery begins within weeks
- Complete restoration may take several months
- Some bacterial populations might require longer to re-establish
Other Medications That May Affect Your Gut
Proton Pump Inhibitors (PPIs):
- Alter stomach acid levels
- May change gut bacteria composition
- Regular monitoring is recommended during use
NSAIDs:
- May affect gut barrier function
- Consider discussing alternatives with your healthcare provider
- Effects vary based on usage patterns
Important Considerations
- Individual responses to medications vary
- Regular health monitoring helps track changes
- Discuss concerns with your doctor before making any changes.
How Gut Health Affects Common Skin Concerns
Research continues to reveal connections between your gut microbiome and skin health through what scientists call the gut-skin axis.
Gut Microbiome and Skin Conditions
- Acne: Research identifies links between gut microbiome changes and acne development. Gut dysbiosis* may influence acne severity. Treatment outcomes often improve when addressing both gut and skin health.
- Rosacea: Studies confirm higher rates of gastrointestinal disorders in rosacea patients. Alterations in gut microbiome composition show connections to rosacea symptoms. Managing gut health may influence rosacea symptoms.
- Eczema (Atopic Dermatitis): Research shows gut dysbiosis often precedes eczema development. Clear differences exist in gut microbiome patterns between people with and without eczema. Gut health may influence treatment responses.
* Dysbiosis refers to an imbalance in the different microorganisms within a microbiome.
The Inflammation Connection
Scientific evidence confirms that gut microbiome imbalances can:
- Lead to systemic inflammation
- Disrupt immune system responses
- Affect skin barrier function
Understanding Your Symptoms
Changes in your gut health may influence your skin through:
- Immune system responses
- Inflammatory pathways
- Nutrient absorption patterns
The Role of Gut Health in Skin Ageing and Vitality
Gut-Skin Communication
Studies show your gut influences skin health through:
- Nutrient absorption vital for skin structure
- Inflammatory responses affecting skin conditions (7)
- Immune system regulation
Barrier Function
Research confirms a balanced gut microbiome supports:
- Skin barrier protection
- Overall skin health
- Environmental defence mechanisms
Key Areas of Influence
- Collagen and Skin Structure: Your gut affects skin structure by managing protein breakdown, supporting vitamin C absorption, and processing essential nutrients.
- Immune Response: Studies show gut health influences skin immune responses, UV damage protection, and environmental stress defence.
Long-Term Benefits
Research indicates maintaining gut health may support:
- Skin barrier function
- Natural healing processes
- Overall skin resilience
Important Notes
- Individual responses vary
- Results develop gradually
- Consistent practices support long-term benefits
- Regular monitoring helps track progress
Your Choices
Your gut and skin health could benefit from an understanding of your gut microbiome. Throughout this guide, we’ve shown how:
- Your daily choices directly affect your gut health
- Simple dietary changes can support your skin goals
- Sleep and stress management matter
- Medication effects are manageable with proper care
Small, consistent changes often lead to the most sustainable improvements in both gut and skin health.
Important Reminder
Please bear in mind that although some studies are referenced, there may be parallel research being undertaken that offers an opposite view. The article is based on generally accepted knowledge. Side effects may occur when drastically changing your diet. Please consult with your doctor if you are taking medications or have specific health issues that may be affected. We encourage you to seek out research resources before embarking on drastic changes. It is important to complete antibiotic courses despite the possible microbiome effects.
References
- PMC Article on Human and Bacteria Cells
- Gut Microbiota: Link Between Western Diet and Chronic Diseases
- Antibiotic-Induced Changes in Gut Microbiota
- Prebiotics and Human Gut Microbiota
- Healthline Article on Prebiotics
- How Microbiomes Affect Skin Aging
Sender R, Fuchs S, Milo R. Revised Estimates for the Number of Human and Bacteria Cells in the Body. PLoS Biol. 2016 Aug 19;14(8):e1002533. doi: 10.1371/journal.pbio.1002533. PMID: 27541692; PMCID: PMC4991899.
2, https://pmc.ncbi.nlm.nih.gov/articles/PMC6835660/
Shi Z. Gut Microbiota: An Important Link between Western Diet and Chronic Diseases. Nutrients. 2019 Sep 24;11(10):2287. doi: 10.3390/nu11102287. PMID: 31554269; PMCID: PMC6835660.
3, https://bmjopen.bmj.com/content/10/9/e035677
Elvers KT, Wilson VJ, Hammond A, et alAntibiotic-induced changes in the human gut microbiota for the most commonly prescribed antibiotics in primary care in the UK: a systematic reviewBMJ Open 2020;10:e035677. doi: 10.1136/bmjopen-2019-035677
4, https://bmjopen.bmj.com/content/10/9/e035677
Elvers KT, Wilson VJ, Hammond A, et alAntibiotic-induced changes in the human gut microbiota for the most commonly prescribed antibiotics in primary care in the UK: a systematic reviewBMJ Open 2020;10:e035677. doi: 10.1136/bmjopen-2019-035677
5, https://pmc.ncbi.nlm.nih.gov/articles/PMC9147914/
Bedu-Ferrari C, Biscarrat P, Langella P, Cherbuy C. Prebiotics and the Human Gut Microbiota: From Breakdown Mechanisms to the Impact on Metabolic Health. Nutrients. 2022 May 17;14(10):2096. doi: 10.3390/nu14102096. PMID: 35631237; PMCID: PMC9147914.
6, https://www.healthline.com/nutrition/prebiotics-benefits
7, https://pmc.ncbi.nlm.nih.gov/articles/PMC9320090/
Ratanapokasatit Y, Laisuan W, Rattananukrom T, Petchlorlian A, Thaipisuttikul I, Sompornrattanaphan M. How Microbiomes Affect Skin Aging: The Updated Evidence and Current Perspectives. Life (Basel). 2022 Jun 22;12(7):936. doi: 10.3390/life12070936. PMID: 35888025; PMCID: PMC9320090.