Much like our beloved morning egg, bacteria haven’t always been viewed favorably. For quite some time, we were advised to scrub our skin thoroughly to eliminate bacteria for the sake of achieving clear, radiant skin. However, emerging scientific research now indicates that we may need to rethink our approach to skin care, moving away from aggressive cleansers, incorporating beneficial bacteria into our routines, and even consuming it!
The microbiome, a community of roughly 100 trillion microbes—including bacteria, fungi, and viruses—resides primarily in our gut and is key to maintaining our body’s balance and overall homeostasis.
Recent studies have provided new insights into the human microbiome, revealing that not all bacteria are harmful or unwelcome invaders.
The connection between gut health and skin
While the gut serves as the central hub for our microbiome, the skin also boasts its own unique microbiome. Skin maintains its protective functions—such as shielding the body, regulating temperature, and retaining moisture—when it achieves homeostasis. Notably, the skin is home to various bacteria, the majority of which are either harmless or beneficial.
Research highlights a close relationship between the gut and skin microbiomes. “There are many similar microorganisms present in both the gut and on the skin’s surface,” explains Dr. Gretchen Frieling, a board-certified dermatopathologist.
“A balanced mix of ‘good’ and ‘bad’ bacteria in your gut helps your skin maintain its barrier function, keeping out toxins and pathogens,” Dr. Frieling adds. “When both your gut and skin are healthy, your body produces more anti-inflammatory agents that can combat skin issues such as acne, eczema, psoriasis, and rosacea.”
Indeed, studies demonstrate that an imbalanced gut microbiome can manifest as inflammation on the skin. Conversely, a well-balanced microbiome can bolster the skin, protecting it against factors that can lead to dryness, redness, and a damaged surface which may accelerate aging due to environmental stressors.
Probiotics and prebiotics: enhancing skin health through diet
Dietary factors and stress can disrupt our microbiome balance, but we can restore it by integrating beneficial bacteria into our meals, particularly through probiotics.
Probiotics are beneficial live microorganisms that support our health, especially in the digestive system. One study indicated that participants who took probiotic supplements over a 12-week period experienced reduced transepidermal water loss (where moisture evaporates from the skin) and enhanced hydration levels. Another study found improvements in skin barrier function with probiotic intake, while a third identified a decrease in skin sensitivity.
Additionally, incorporating prebiotics—specific types of dietary fiber that serve as nourishment for beneficial gut bacteria—is equally important, according to Dr. Frieling.
“A diet rich in indigestible fibers (prebiotics) is crucial for feeding your gut’s good bacteria; without proper nourishment, probiotics cannot thrive,” she advises. “If you consume probiotics (the live bacteria) but neglect prebiotics (the food source), you’re likely to struggle in maintaining beneficial microorganisms.”
Incorporating probiotics into your skincare routine
Previously, it was thought that achieving perfectly clean skin meant removing all dirt, oil, and bacteria. Today, we realize that there are skin care products infused with beneficial bacteria.
Research shows that topical probiotics can enhance ceramide levels (which lock in moisture) in individuals with eczema, minimize the presence of acne lesions and harmful bacteria, and diminish skin sensitivity in healthy individuals.
However, it’s important to consult with a healthcare professional before using probiotic skincare, as it may not be suitable for everyone. “Current research suggests that these products are not recommended for individuals who are immunocompromised or those with low white blood cell counts,” Dr. Frieling warns.
Just like our microbiome, our skin strives for balance. (And who doesn’t?) Achieving this balance through probiotic supplements, topical treatments, or diets enriched with fermented foods can lead to healthier, more resilient skin, and we’ll owe it to our friendly bacteria for their comeback.
Simple prebiotic sources
If the idea of including raw chicory root or Jerusalem artichoke in your meals feels overwhelming, fear not! Prebiotics can be easily found in more familiar foods like bananas, raw onions, raw leeks, raw garlic, apples, and flaxseeds.
Selecting the right probiotic for your skin
Before purchasing a probiotic product, it’s crucial to verify the strains included and inquire about the research supporting them. Different strains may benefit various skin types, according to Dr. Frieling.
Is your skin feeling parched?
Consider taking a probiotic supplement featuring Lactobacillus paracasei NCC 2461, as studies indicate that this strain can enhance skin barrier function and hydration.
This article was originally published in the March 2020 issue of Thewindowsclubs Canada.
