7 tips for improving your gut and skin microbiome.
It’s far better, Dr Raj believes, to prioritise trying to get these bacteria from our diets – particularly focusing on fermented foods. “People often focus on a specific strain of probiotics rather than getting a variety,” she says. “Fermented foods offer a variety of healthy probiotic strains rather than just one.” Having live yoghurt for breakfast each day is an easy and inexpensive way to ensure you’re factoring fermented foods into your daily diet.
Kimchi, kefir, miso and tempeh are other great fermented foods, while Dr Raj isn’t such a fan of kombucha, noting that many off-the-shelf products “don’t contain large amounts of live beneficial bacteria”.Handful of almonds with a handful of raisins“Garlic is a prebiotic, so it helps to boost energy and provide food to your healthy bacteria to allow them to grow and be more balanced.”Constipation is one of the most common “plumbing issues” Dr Raj sees among her clients.
“Second, people who exercise regularly have greater diversity among their gut bacteria – no matter what they eat. And when you’re fitter and your microbiome is more diverse you have more types of bacteria that produce butyrate, a short-chain fatty acid that’s the main energy source for the cells that line your gut and maintain its barrier function.
An imbalanced gut microbiome can cause inflammation, which some research suggests may show up on your skin via conditions like rosacea, eczema, psoriasis and acne. “Both the gut and skin are links between the external world and the internal body; both have rich blood supplies; and both communicate actively with the nervous system, the immune system and hormones,” she continues.
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