The Connection Between IBS & Acne
Written by Lindsey Davis, registered dietitian at Gutivate
Those struggling with IBS know that it comes with a cost. It can deplete you of mental and emotional energy on top of exposing you to physical pain. The physical effects of dysbiosis (when the microorganisms in your gut are out of balance) can manifest in multiple ways. One of those ways is through the skin.
An unhealthy gut is associated with multiple skin conditions like atopic dermatitis, psoriasis and even acne. In fact, recent studies show that people who struggle with acne are significantly more likely to also struggle with IBS and other gastrointestinal (GI) disorders. The exact reason for this is poorly understood at this time, due to lack of research, but does suggests that it is “likely due to a combination of both neurologic and immunologic responses to environmental shifts, resulting in chronic systemic inflammation that can ultimately affect the skin.” There could also be a link between the gut microbiota and the skin microbiota. The bacteria that makeup your skin microbiota community may communicate with your gut microbes and that could explain some of their connection.
Although the mechanism behind the interaction is not greatly understood at this time it IS clear that our gut and skin are intimately connected, the health of one greatly influencing the health of the other. For example, the skin carries out its normal functions–protection/barrier, water retention, temperature regulation and more–when it is in a state of homeostasis.
Maintaining a state of homeostasis is essential for the skin to efficiently and effectively carry out these functions. The gut microbiome influences the signaling pathways that coordinate this process of maintaining homeostasis. So, if the gut is in a state of dysbiosis and unable to accurately and effectively influence these pathways, it could inhibit the skin from maintaining a state of homeostasis.
In addition, a healthy gut contains a few key microbes, metabolites and bacteria that stimulate anti-inflammatory responses. As acne is an inflammatory condition, initiating and strengthening anti-inflammatory responses is key to combating this condition.This ultimately means that correcting dysbiosis in the gut, i.e. rebuilding the microbiome, and most importantly creating a more diverse microbiome could bring about healthier, clearer skin.
So, how do you rebuild and create a more diverse microbiome? More invasive ways include fecal transplants (transferring the feces of a healthy donor with a diverse, healthy microbiome into a person with a microbiome in dysbiosis) and phage therapy (using a virus to infect bacteria in your GI tract thereby modulating the makeup of your microbial communities). A more practical way is through our diets, which is what we are going to focus on for this article.
Want to learn more about IBS? Sign up for a free IBS mini course here!
When adopting a diet-based approach to rebuilding the microbiome and increasing its diversity for those with IBS, research shows that a personalized approach to the low FODMAP diet is the best way to move forward. The reason for the need for an individualized approach lies in the fact that there is high variability among each individual’s microbiome and how they react and respond to the lowFODMAP diet. A phased approach of elimination, reintroduction and individualization would accomplish this well (under the supervision of a registered dietitian). We help clients implement the low FODMAP diet and other strategies for IBS so they can be confident in the actions they take. To see if we can help you, schedule a consult call here!
Individualization & diversity
It would be during the third phase of the low FODMAP diet, known as individualization, that you would strengthen and diversify the microbiome by incorporating a variety of fibers, resistant starches and fermented foods into your diet to cultivate an environment conducive for a variety of microbes. You can learn more about each of these microbiome builders below!
Soluble Fiber- this type of fiber dissolves in water and turns into a gel during the digestion process. Soluble fiber is helpful for those with IBS-D as it helps thicken loose stools with its gel like properties, and IBS-C because it helps the stool move more efficiently through the GI tract. Sources of soluble fiber include barley, nuts, oat bran, seeds ,beans, peas, lentils and some fruits and vegetables. It can also be found in psyllium, a common fiber supplement.
Insoluble Fiber- this type of fiber is indigestible and therefore bulks up stool and increases transit time during the digestion process. This type of fiber is often helpful for those with IBS-C. Source of insoluble fiber include bran, whole grains, and the skins of fruits and vegetables.
Prebiotics- these are plant fibers that help feed healthy bacteria in your gut. Food sources of prebiotics include chicory root, garlic, onions, leeks, asparagus, bananas, barley and oats.
Resistant Starch- these starches resist digestion in the small intestine and make it to the large intestine where they are then fermented by the gut bacteria to produce gas and beneficial byproducts. Sources of resistant starches include cooked and cooled rice, oats, cooked and cooled potatoes and green bananas.
Fermented Foods - research is not entirely clear, but there may be a benefit in including these foods for a healthier microbiome. Examples of fermented foods include kefir, tempeh, kombucha, miso and kimchi.
Micronutrients
When modifying your diet to enhance and strengthen your microbiome, it is also important to consider micronutrients, namely Zinc, Vitamin D, Vitamin A and folate. Research shows that deficiencies in these micronutrients can be linked to immature microbiota. And we want ours to be as strong and mature as possible! Food sources of each micronutrient is listed below.
Zinc -oysters, red meat, poultry, nuts, whole grains and dairy products
Vitamin D -salmon, egg yolks, fortified breakfast cereals
Vitamin A -cheese, eggs, milk, yogurt
Folate -broccoli, brussels sprouts, leafy green vegetables, peas, kidney beans, fortified cereals
You can start incorporating some of these foods into your diet (as tolerated) now to help strengthen your microbiome. If you have IBS, this should be done with caution and under the supervision of a registered dietitian as most of these microbiome builders tend to be higher in FODMAPs and may causes irritation or symptoms.
Hydration
Another diet change to make for those with IBS to improve the health of your skin is to drink more water. Proper hydration is key for digestion and for skin clarity. Water intake helps your skin look more youthful, brighter, and clearer. The reason why is that hydration keeps your skin hydrated so that it’s not dry or dull. Hydration also helps your skin organ function more efficiently, which may help prevent acne!
The good news is that it is possible to strengthen your microbiome through diet modifications and additions. And in doing so, create stronger, healthier looking skin. This is an exciting, emerging topic and we look forward to further research on the specific mechanisms behind this.
If you found this article helpful or useful, please leave a comment below and share the article with a friend!
Sources:
https://pubmed.ncbi.nlm.nih.gov/32463985/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048199/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6121872/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6920876/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048199/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6121872/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/
Do you want clear guidance to manage your IBS so you can feel confident in your body again?
