How to look after your gut-skin axis: tips from a doctor – Stylist Magazine

Adding spices to your coffee is one of the simplest and easiest ways to add more phytonutrients into your diet – of which coffee is already a rich source, Dr Raj says. 

“Phytonutrients act as antioxidants, which are great for fighting free radicals that damage your cells and cause ageing. Coffee is also great for fostering the growth of good gut bacteria,” she explains.

Dr Raj likes to dial up her morning brew by adding spices, such as cinnamon, a natural sweetener that contains 11 different phytonutrients, directly to her coffee grinds every morning. Non-coffee drinkers could opt for a classic turmeric latte or turmeric milk (the spice is highly anti-inflammatory), while many swear by the warming drink before bed for deeper sleep.

You already know it’s a good idea to follow a high-fibre diet. For one thing, the more fibre you eat, the more regular you’ll be. But there are other distinct benefits to upping your intake.

“Eating more fibre is probably the single most beneficial thing you can do for your gut,” Dr Raj says.

Dietary fibre consists of the parts of plants that can’t be digested in the small intestine and get passed through to your colon or large intestine. When the good bacteria in your gut digest fibre, they release bioactive compounds (metabolites) that have a beneficial effect on you. This includes strengthening the gut lining, “making it less leaky and harder for toxins to leak from your gut into your bloodstream triggering inflammation”. 

Probiotic (good bacteria), prebiotic (the fibrous food that feeds the good bacteria) and now even postbiotic (the result of probiotic fermentation in the gut) supplements are booming in the world of wellness, but they are often expensive.

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.” 

Constipation is one of the most common “plumbing issues” Dr Raj sees among her clients. It’s loosely defined as experiencing fewer than three bowel movements a week, but she stresses that “you’re only constipated if you feel constipated”. 

Everyone has their own bowel movement pattern, so unless you notice a change or you’re feeling particularly clogged up, things are probably perfectly normal. Loading up on fibre (slowly), getting regular exercise and drinking more water will help, but even so, Dr Raj recommends buying a toilet stool and has one at her home. 

The position of the stool raises your knees – putting you into a semi-squatting position. Dr Raj explains that it “reduces straining and helps you to empty your bowels quicker and more completely”. 

Dr Raj says that as a gastroenterologist, she talks about exercise almost as much as she does about diet. Exercise creates positive exchanges in your microbiome and the gut benefits from it in two ways. 

“First, when you’re sluggish, so is your digestive system. If you don’t get enough exercise, your digestion may slow down, causing bloating, gas and constipation.” It can also help to relieve stress, which can worsen digestive problems if left ignored.

“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.”

The one thing she actively asks her patients to cut out completely is processed meat. “Processed meats like bacon, ham and sausages contain nitrites that are really ‘toxic’ for your gut.”

It’s important to flag that ‘toxic’ in this context means damaging to our gut bacteria rather than being hazardous to our overall health. Obviously, having a portion of processed meat now and again won’t harm you, but study after study has warned against regular consumption. Save that bacon sarnie for a lazy weekend morning when you can enjoy it the most, rather than dousing everything in pancetta.

Dr Raj’s skincare line is based on a growing body of research in the last decade which suggests applying probiotic extracts topically may have a beneficial effect on the skin.

“Not only is the skin – the largest organ in your body – an important barrier to toxins and other assaults on your body, but it’s also a reflection of your inner health,” she explains. “As it turns out, your gut and your skin are tightly linked. In fact, because what happens in your gut has such an impact on your skin, we call that interplay the ‘gut-skin axis’.”

Eating plenty of foods rich in omega-3 fatty acids like avocado, leafy greens, nuts and oily fish will both feed your gut bacteria and help to improve your skin’s barrier function, keeping moisture in and irritants (like pollution) out, Dr Raj says. 

And, finally, drink more green tea. Research suggests the polyphenol compounds in green tea have potent antioxidant powers that help to protect against UV damage.