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!
