Most of us have some beauty and wellness goals that we want to tackle. Luckily, it’s easier than you think you’ll kill two birds with one stone. For example, if you are concerned about gut health and skin appearance and vitality, you can adjust your diet well to benefit both regions.
First, look at what nutritionists recommend inclusion in a balanced diet for gut and skin health. Plus: Easy tips and tricks to enjoy more, more, more for the best benefits.
7 Healthy Foods for Your Intestines and Skin
1. Salmon
You may already know that salmon is a superfood for your skin. Ali McGowan (MS, RD, LDN), a registered dietitian in the Boston area, says it mainly depends on the omega-3 fatty acid content. “Salmon also contains zinc and glutamine. They are two nutrients that help repair the intestinal lining and keep skin barriers strong,” she shares.
2. sardine
Sardine girl’s summer may have peaked a few months ago, but it’s worth spinning this oily fish all year round. “Sardines are a great nation of omega-3 fatty acids and proteins, containing amino acids that contain amino acids, repair the intestinal lining and build skin collagen,” says McGowan.
Tip: Don’t you like fish? It’s worth choosing a fish oil like Hum’s OMG! Omega great. Several studies suggest that concentrated fish oil offers comparable benefits to fish consumption.
3. avocado
Rich in healthy fats, fiber and micronutrients, avocados are a nutritional powerhouse that acquires a legitimate place in a balanced diet for gut health and skin. According to Dani Dominguez, founder of MS, RDN, registered dietitian, certified pet nutritionist, Sunbright Wellness, MonounSaturated fat helps trap moisture in order to soften and hydrate the skin. “They also help your body with absorbent absorbent skin supply nutrients such as vitamins A, D and K, and promote skin repair and maintenance,” she continues.
Vitamins C and E, on the other hand, help reduce oxidative stress, support healthy immune responses, and support intestinal health. Additionally, the fiber content promotes healthy gut bacteria and digestive function.
Tip: Dominguez suggests relying on the inherent diversity of avocados. Of course, you can always stick to your beloved avocado toast. To be more creative, she recommends mashing them into guacamole, adding them to sandwiches or smoothies, and topping them in salads and grain bowls. For a healthy glow from within, she especially recommends combining avocado slices with tomatoes and olive oil as a snack or side.
4. blueberry
Blueberries have antioxidant and anti-inflammatory properties, which help to suppress the skin aging and major drivers of some digestive diseases, Dominguez says. “Blueberry fiber and vitamin C support immune function and digestive health and balance the gut,” she adds. She suggests that she aims to eat these sweet yet tart berries per day for the best benefits.
5. strawberry
Like blueberries, strawberries are cut as one of the best fruits for intestinal and skin health. “Strawberry is high in vitamin C and polyphenols that protect the skin from daily damage caused by sun exposure and contamination,” explains McGowan. It is also a great source of fiber that nourishes excellent gut bacteria and ultimately supports healthy digestion and skin health.
6. Chia seeds
Now I know it’s worth loading into omega-3s and fiber for a balanced diet. Chia seeds are small, but plant-based heavy hitters that administer both nutrients hard. “This combo supports a healthy microbiota and gives your skin a natural glow,” says McGowan.
Tip: To easily incorporate these into your meals and snacks, McGowan suggests scooping the servings into smoothies, yogurt, or overnight oats.
The majority of PS Americans lack the right fiber in their diet, and thus may benefit from increasing their intake from a variety of sources. Hum’s Flate Me Fiber not only offers four grams of prebiotic fiber in four servings, but it also brings a recommended 25 grams of nutrients for women and a large dent for men to 38 grams. It has also been designed to double GLP-1 levels, suppress craving and promote digestive regularity.
Both nutritionists strongly recommend that you include EVOO in your diet. This not only supports your intestines and skin, but also helps reduce all risks, from chronic metabolic issues and cognitive decline from obesity to certain cancers. “Extra virgin olive oil is packed with polyphenols (a powerful plant compound) and oleic acid (healthy fat), both supporting healthy intestinal lining and enhancing good bacteria in the digestive tract,” explains McGowan. According to Dominguez, dietary EVOOs may help support collagen synthesis.
Tip: To keep your antioxidants intact, McGowan recommends using EVOO as a finishing touch to salads, roasted vegetables, or whole grains.
Take home
When you are good for your intestines, you will see results pay off not only in terms of digestive health and function, but also in the health and appearance of your skin. While RD-approved foods on this list can approach these wellness goals, the truth is that a balanced diet (fresh whole foods and richness of diverse nutrients) provides a gold standard to support your well-being from within on a large scale.
