In addition to your liver, your gut microbiome also contributes to a radiant complexion. Discover how glowing skin begins with the connection between organic foods, gut health, and skin vitality.

Primarily, ensure your food sources are organic. This is essential because your body works harder to eliminate chemicals like pesticides and herbicides, putting stress on your liver and kidneys.

For optimal health and great appearance, invest in consuming the right foods. Take a look at the sample photo for foods that support a healthy gut microbiome.

Be cautious on processing especially the whole grain, legumes and nuts due to phytic acid-interference of absorption of trace minerals: iron, zinc, and calcium. You can reduce however, the amount of phytic acid through soaking, sprouting, and fermentation. Germination can reduce phytic acid by up to 40% and also increases the total of trace minerals content.

1. Probiotic-Rich Foods (Support Healthy Gut Bacteria)

• Yogurt: Contains live cultures like Lactobacillus and Bifidobacterium.
• Kefir: A fermented drink packed with probiotics.
• Sauerkraut & Kimchi: Fermented vegetables that provide both probiotics and skin-friendly antioxidants.
• Miso and Tempeh: Fermented soy products that promote gut health.

2. Prebiotic Foods (Feed Good Gut Bacteria)

• Asparagus: High in inulin, a prebiotic fiber.
• Garlic & Onions: Promote the growth of beneficial gut bacteria.
• Bananas: Contain resistant starch and help balance gut bacteria.
• Oats: High in beta-glucan, which supports gut health and reduces skin inflammation.

3. Antioxidant-Rich Foods

• Berries: Blueberries, raspberries, and strawberries fight oxidative stress, reducing skin aging.
• Leafy Greens: Spinach and kale are high in vitamin C, boosting collagen production.
• Green Tea: Rich in catechins, which reduce redness and improve skin elasticity.

4. Omega-3 Fatty Acids (Reduce Skin Inflammation)

• Fatty Fish: Salmon, mackerel, and sardines.
• Chia Seeds: Plant-based omega-3 source.
• Walnuts: Promote skin hydration and reduce inflammation.

5. Hydrating Foods

• Cucumber and Celery: High water content helps hydrate skin.
• Watermelon: Contains lycopene, which protects against UV damage.

Note: If you have a liver challenge, abstain the watermelon for now until your liver function back to balance.

Supplements for Gut and Skin Health

1. Probiotic Supplements

• Look for broad-spectrum probiotics with strains like Lactobacillus acidophilus, Bifidobacterium bifidum, and Saccharomyces boulardii.

2. Prebiotic Fiber

• Inulin or fructooligosaccharides (FOS) supplements promote gut microbiome diversity.

3. Collagen Peptides

• Supports skin elasticity and hydration, while being gut-friendly.

4. Omega-3 Fatty Acids

• Take fish oil or algae-based omega-3 supplements for anti-inflammatory benefits.

5. Zinc

• Reduces inflammation and supports skin healing. A 15-30 mg daily supplement is ideal.

6. Vitamin D

• Balances the immune system and supports gut microbiome health, which can reduce skin inflammation.

7. Polyphenols

• Found in supplements like green tea extract or resveratrol, polyphenols reduce oxidative stress, improving skin glow.

Relevant topic: How Vital Is Your Gut Microbiome