Looking for a balanced diet for gut health and skin? Here

Most of us have some aesthetic and health goals we want to address – fortunately, it’s much easier to kill two stones than you might think. For example, if you are concerned about gut health and the appearance and vitality of your skin, you can adjust your diet well to benefit both areas.

In advance, see what nutritionists recommend incorporating a balanced diet of healthy gut and skin, many of which may even be current rotational staples. Plus: Easy to use tips and tricks to enjoy more tips, more for the best interests.

7 Healthy Foods for the Intestine and Skin

1. Salmon

You probably already know that salmon is the super food for your skin. Ali McGowan, a registered dietitian in the Boston area, said this is largely due to its Omega-3 fatty acid content, which helps reduce inflammation that affects gut and skin health. “Salmon also contains zinc and glutamine: two nutrients that help repair the intestinal lining and keep the skin barrier strong,” she shared.

2. sardine

Sardine Girls’ summer may have peaked a few months ago, but it’s worth turning this oily fish into a year-round spin. “Sardines are a powerful force for omega-3 fatty acids and proteins, including amino acids that help repair the intestinal lining and build collagen for the skin,” McGowen said.

hint: Don’t love fish? Worth choosing fish oil like Hum’s OMG! Omega Big. Some studies have shown that concentrated fish oil can produce benefits comparable to fish consumption.

3. avocado

Rich in healthy fats, fiber and micronutrients, avocado is a nutritional driver that gets the diet you deserve in any balanced diet, resulting in its gut health and skin. According to Dani Dominguez, MS, RDN, registered dietitian, certified pet nutritionist, founder of Sunbright Wellness, monounsaturated fat helps lock in moisture to keep skin soft and hydrated. “They can also help your body absorb nutrients supported by the skin, such as vitamins A, D and K, to promote skin repair and maintenance,” she continued.

Meanwhile, vitamins C and E can help reduce oxidative stress and support healthy immune responses, thus supporting gut health. Additionally, their fiber content promotes healthy gut bacteria and digestive functions.

hint: Dominguez recommends tilting the inherent diversity of avocados, although of course, you can always stick to your beloved avocado toast as you wish. For more creativity, she recommends mashing them into avocado sauce, adding them to a sandwich or smoothie, and placing them in a salad or cereal bowl. To get a healthy glow from the inside, she particularly recommends pairing avocado slices with tomatoes and olive oil for a snack or side.

4. blueberry

Dominguez said that because blueberries have antioxidant and anti-inflammatory properties, they can help suppress skin aging and some of the key drivers of the digestive system. “Fiber and vitamin C in blueberries support immune function and digestive health, keeping intestinal balance,” she added. She recommends aiming to eat a cup of these sweet and sour berries a day for the best benefit.

5. strawberry

Similar to blueberries, strawberries also cut it into one of the best fruits for healthy gut and skin. “Strawberries are high in vitamin C and polyphenols, which protect your skin from daily exposure and contamination,” McGowan explained. They are also a good source of fiber, feeding good gut bacteria and ultimately supporting healthy digestion and skin health.

6. Chia Seeds

So far, you know, it’s worth loading a balanced diet on Omega 3 and fiber to enhance gut and skin health. Chia seeds are small, plants heavy hitters that provide solid doses of two nutrients. “This combination supports a healthy microbiome and gives the skin a natural glow,” McGowan shared.

hint: To easily incorporate these menus into your meals and snacks, McGowan recommends scaling the dishes into smoothies, yogurt or overnight oats.

PS, because most Americans lack adequate fiber in their diet, you are likely to benefit from a variety of sources. Hum’s Flatter Me fiber not only provides 10 grams of prebiotic fiber in 4 teaspoons of food, causing a major dent in the recommended 25 grams of female nutrients and 38 grams for men. It is also formulated as a double GLP-1 level, curbing cravings and promoting digestive regularity.

Both nutritionists strongly recommend including EVOO in their diet, which not only supports your gut and skin, but also helps reduce the risk of everything, from chronic metabolic problems and obesity to cognitive decline to certain cancers. “Extra virgin olive oil is rich in polyphenols (strong plant compounds) and oleic acid (healthy fats), both supporting healthy gut lining and enhancing good bacteria in the digestive tract,” McGowan explained. According to Dominguez, dietary EVOO can even help support collagen synthesis.

hint: To keep the antioxidant intact, McGowan recommends using EVOO as the end of salads, roasted vegetables or whole grains.

takeout

When you are good with your gut, you may see results that pay off not only in terms of digestive health and function, but also in terms of the health and appearance of your skin. While RD-approved foods can bring you closer to these health goals on this list, the truth is that a balanced diet (rich in fresh food and diverse nutrients) has a gold standard that can support your well-being from the inside out.