Acne-Fighting Foods: Probiotic Edition
Well, honey, I’m glad you asked! Probiotics are live microorganisms that line your digestive tract like a friendly army. They’re responsible for helping you digest your food and keeping your microbiota (all the other little creatures in your digestive tract) healthy.
It turns out that probiotics can improve your health by stimulating the production of healthy bacteria in your digestive tract. These bacteria, in turn, support digestion and can help you lose weight. But studies have found that probiotics are good for more than just digestion. They actually support your immune system, strengthen your bones and joints, destroy bad bacteria, and make your skin healthier.
The gut and skin are two of the most important organs in our bodies. They’re directly interconnected, so if there’s a problem with one, there’s a good chance that there will be a problem with the other, too.
In fact, a ton of research shows that gut health has a direct impact on your skin. A healthy gut reduces inflammation, regulates hormones, and boosts the immune system—preventing acne in the first place.
8 Probiotic Foods to Improve Skin and Prevent Acne
In this post, we introduce you to 8 of the best probiotic foods for acne-prone skin:
1. Kefir
Kefir is one of the most effective probiotic foods on the market. It contains a variety of probiotics that can reduce inflammation, boost the immune system, and improve digestion. Kefir also contains lactic acid, which can inhibit the growth of acne-causing bacteria on the skin.
2. Miso
Miso is a fermented soybean paste used in Japanese cuisine. It is made by fermenting soybeans with salt and koji (a type of fungus), which breaks down the proteins, carbohydrates, and fats in the soybeans. The result is a salty, delicious paste that is rich in B vitamins and minerals such as iron, zinc, and magnesium.
The fermentation process also enhances the anti-inflammatory properties of miso. This means it can help reduce the redness and swelling caused by acne.
3. Kombucha
Kombucha is a fermented tea that has been consumed for thousands of years. The drink often contains probiotics that promote a healthy microbiome and gut flora. This can help reduce skin inflammation and reduce the severity of acne. It’s worth noting that not all kombuchas contain probiotics — you’ll want to look for kombuchas that contain probiotics before you buy them.
4. Kimchi
Kimchi is a traditional Korean dish made from fermented vegetables. It’s usually made from cabbage, but can also include radishes, cucumbers, and other vegetables. Kimchi is a popular side dish for every meal in Korea and has been around for centuries.
A study published in the Journal of Clinical Nutrition found that regular consumption of kimchi can help reduce the amount of acne on your face. The researchers tested two groups of people: one group ate kimchi every day for three months, and the other group didn’t eat kimchi during that time. Both groups were asked to keep detailed diaries of their diets and facial blemishes before and after the study began. After three months, the kimchi eaters had fewer acne breakouts than the non-eaters!
5. Kimchi
When you think of acne, kimchi might not be the first thing that comes to mind. But it turns out that the salty, spicy food can help prevent breakouts and keep your skin clear.
Kimchi is another fermented food that contains probiotics, called lactobacilli. These probiotics help improve gut health by increasing the levels of good bacteria in your body. This helps prevent inflammation and other symptoms associated with acne breakouts, such as redness or swelling in the facial or neck area.
6. Sauerkraut
Sauerkraut contains extremely high amounts of vitamin C (more than an orange!) as well as a variety of B vitamins and minerals, such as iron, magnesium, potassium, and phosphorus. Since it’s fermented before consumption, it also contains good bacteria like Lactobacillus and Bifidobacterium, both of which promote healthy digestion by increasing the production of digestive enzymes in the stomach.
7. Tempeh
Tempo is made from fermented soybeans and other grains, and therefore contains probiotics. It’s a traditional Indonesian dish that consists of cooked soybeans mixed with special cultures (bacteria and yeast). The result is a firm cake with a nutty flavor similar to tofu or mushrooms. It’s high in fiber, protein, and zinc, low in fat, gluten-free, vegan, high in B vitamins, high in iron, low in sodium, and high in antioxidants and anti-inflammatory phytonutrients.
8. Probiotic Supplements
Not too fond of the fermented foods mentioned above? Another option for probiotics is to take them in the form of a dietary supplement. You can find probiotic supplements in most health food stores or online.
There are countless different types of probiotic supplements on the market today. There are many different brands and formulations. If you want to start taking them regularly, it’s important to find one that works best for you – whether it’s in capsule or powder form, dairy-free or with milk – so research the options available to find out what results you can expect.
Probiotics: Are They Worth It?
In short, there’s a clear link between eating fermented foods and improving your immune system. Eating foods that contain probiotics can help prevent acne, and a healthy diet works even better when combined with a skin care routine recommended by an esthetician. So if you’re looking for a new way to take care of your skin and gut, fermented foods may be the right choice!
DQH Knowledge drop: In your 20s, your skin cell turnover decreases. (Cell turnover is a key component in keeping your skin youthful.) You know what else slows down? Your collagen production. Starting in your 20s, collagen decreases by about 1 percent per year. Should you want to prevent fine lines and wrinkles, start by eliminating behaviors that contribute to premature aging. “If it’s bad for you, it’s bad for your skin,” says dermatologist Michel Somenek.
“Cigarette smoking reduces blood flow to the skin and causes premature wrinkling and a dull skin texture. Making the repeated pursed motion to inhale can also cause smoker’s lines. Alcohol and recreational drugs are toxins for the skin that damage its cellular structure and DNA,” Somenek tells us. “The faster you eliminate vices while you are young, the better chance your skin and body have to recuperate.” Also, adopting an anti-aging routine in your 20s is key. After all, the best offense is a good defense. We spoke to Somenek and experts Joshua Ross and Audrey Kunin to find out more.
Keep reading for the best anti-aging products for your 20s, according to skincare professionals.
Sunscreen
“We all know that the sun is the number one cause of skin aging and starting the prevention in your 20s is very important,” Ross says. “The majority of your sun damage won’t start to appear until you’re in your 30s, so don’t wait until you see it surface or you’ll be behind the curve. Stay ahead of it with a good-quality zinc-based sunscreen worn daily.”
Farmacy Green Defense Daily Mineral Sunscreen
An invisible sunscreen with SPF 30, plus botanical extracts meant to protect skin with tons of antioxidants. Bonus: It’s clean and fine to use under makeup.
Bareminerals Complexion Rescue™ Tinted Moisturizer Broad Spectrum SPF 30
Although we recommend you use your SPF and moisturizer separately, we also understand moments when you don’t have time or energy for that extra step. For those times, this bareMinerals moisturizer is a great thing to have on hand.
Vitamin C Serum
“A great introduction to anti-aging is to start with a vitamin C serum in your morning skincare routine,” Ross says. “It’s a powerful antioxidant that will neutralize free radicals and brighten the skin.” He adds that it’s a great way to counteract the effects of the sun’s harmful rays, which, as previously mentioned, are among the biggest causes of premature aging.
Drunk Elephant C-Firma™ Vitamin C Day Serum
The Drunk Elephant C-Firma is a lightweight serum that promises to give skin a glow by combining the brightening powers of vitamin C with ferulic acid, l-ascorbic acid, and vitamin E. The included sodium hyaluronate is meant to replace hydration loss, so you shouldn’t have to deal with any irritation.
Sunday Riley C.E.O. Rapid Flash Brightening Serum
This potent serum is jam-packed with vitamin C (15 percent, to be exact), which means it’s a potential superstar at both brightening skin and dousing it in antioxidants.
Peptides
Using peptides on your skin has many benefits, says Somenek. “The skin barrier is what defends the body against pollution, UV rays, bacteria, and toxins. It can be damaged by several everyday factors. Using topical peptides aids in building a stronger barrier,” he says. “Peptides comprise elastic fibers, which are a type of protein. These fibers help to make skin appear taut and firm. Peptides can also help repair damaged skin, relieve inflammation, and even out skin tone. Some peptides can kill acne-causing bacteria that is common in 20-somethings.”
Kunin agrees, saying, “Peptides are an excellent entry point for supporting collagen.” She recommends looking for face and eye treatments that contain these collagen-boosting powerhouses.
Charlotte Tilbury Magic Eye Rescue Cream
This Charlotte Tilbury super-emollient eye cream has a base of coconut oil and shea butter (read: it’s incredibly hydrating). Botanicals plus peptides are meant to help reduce dark circles and boost collagen, respectively.
This creamy moisturizer serves up potent collagen-boosting peptides and pycnogenol, and antioxidant-rich vitamin C. “Instead of sitting on top of the skin, peptides penetrate the outer layer so they go deep. The ‘signals’ they send tell the cells to produce elastin and collagen, which are needed for youthful-looking skin,” explains Somenek.
At-Home Peel Pads
Remember that skin cell turnover fiasco we talked about earlier? One way to help support it is by exfoliating. “Exfoliation is important to help keep skin fresh and luminous,” Kunin says. She recommends using at-home peel pads as an easy and effective way to exfoliate.
“The goal in your 20s is to fight the slowing pace of cell turnover. It is wise to use products that gently exfoliate, yet still remove oil and other impurities. Products that have Alpha Hydroxy Acids (AHA) or Beta Hydroxy Acids (BHA) are a good choice.”
According to Somenek, you should only exfoliate two to three times a week. “People of all ages are guilty of over-exfoliating and that can be too much of a good thing,” he says.
Dermadoctor Kakadu C Intensive Vitamin C Peel Pad
A few swipes of this Derma Doctor powerful peel pad promise to leave your skin glowing and smooth, thanks to the seven (yes, seven) types of chemical exfoliants, including AHA and BHA. It also contains vitamin C via Kakadu plum extract for added brightening and antioxidant protection.
KEY INGREDIENTS Kakadu plum extract is sourced from the Kakadu plum, a fruit grown in northern Australia. It contains vitamin C, which restores the skin’s natural barrier, increases collagen production, and soothes irritation.
Dr. Dennis Gross Skincare Alpha Beta® Universal Daily Peel Pads
These are the gold standard of peel pads, with a cult following and over 900 five-star reviews on Sephora. They’re easy to use and contain a blend of anti-aging exfoliating acids.
Emollient Night Cream
“In your 20s, you need to start upping the hydration in your skincare routine. You may have been cautious of over-moisturizing because of acne in your teens, but as you enter your 20s, your skin transitions and becomes drier,” Ross says. “I recommend an emollient night cream added into your evening skincare regimen.”
“Twenty-somethings need to make sure that they are not using creams that will clog their pores and cause excess oil production,” says Somenek. Opt for non-comedogenic products.
Cerave Skin Renewing Night Cream
One great choice is the CeraVe Skin Renewing Night Cream, which is a non-comedogenic night cream that leaves skin soft and glowy. It combines the moisturizing powers of ceramides and hyaluronic acid.
RoC Retinol Correxion Max Hydration Creme
“The best night cream ingredients contain retinol, benzoyl peroxide, and/or salicylic acid or hyaluronic acid. The goal is to moisturize, yet remove excess oil,” says Somenek. This Roc Retinol Correxion cream fits the bill as it contains both hyaluronic acid and retinol so it promises to moisturize while also being non-comedogenic.
