Retinol, hyaluronic acid, LED masks, supplements...you name it, we as a society have splurged on it. An unexpected added benefit of a whole-food, plant-based diet can be improved skin, hair, and nail health. Not saying products are unnecessary, of course. I think there are some really important ones out there. But there's a certain natural cleanse the body goes through when consuming whole, fibrous, vitamin-rich, and hydrating plant foods. It doesn’t require any products whatsoever, but it can promote beauty from the inside out.
Gut-Skin Axis
An altered gut microbiome can play a huge role in our skin health. A buzzword as of lately, the gut microbiome is the collection of genomes (genetic information) of the microorganisms within a specific community. 70%+ of our immune system lies within our gut.(1) The microbiome works with the tissues and organs in our system via a 2 way street, regulating the immune system. Gut dysbiosis, or ​​a change in the intestinal microbial population, in the skin or the gut can promote skin conditions such as acne, eczema, psoriasis, dandruff, dermatitis, etc.(2)
The S.A.D Diet
You may have heard mention of the S.A.D. Diet, or Standard American Diet. Think highly processed foods and an overconsumption of sodium, refined sugars, and saturated fats via meat and dairy. The food we consume plays an integral role in how our skin, hair, and nails may be looking and/or feeling. Teenagers dealing with acne may be told to take harsh medications that could cause sun sensitivity, dryness, or reddish, itchy skin. In some cases, birth control is even prescribed. But why isn’t there much mention of diet change? Sure, sometimes chocolate and greasy food is addressed, but when was the last time you heard cheese was to blame, or the diet as a whole?
Dairy has been shown to contribute to inflammatory conditions such as asthma, rheumatoid arthritis, and yes, even acne. Milk boosts IGF-1 (insulin-like growth factor), can trigger sensitivities (joint pains, asthma, GI issues, etc.), is high in saturated fats, and it contains hormone traces from the cow.(3) As milk is naturally made for calves to grow into 1,500 lb. cows, you may see why it doesn't sit well with humans. Afterall, approximately 68% of the world's population has lactose malabsorption.(4) Symptoms of lactose intolerance can look like bloating, gas, digestive upset, and diarrhea, disrupting the gut’s ecosystem. This goes back to the gut-skin axis.
So if the S.A.D. Diet is an overconsumption of the foods contributing to acne, among many other conditions and diseases, this must mean there is an underconsumption of fruits, vegetables, whole grains, and beans. Only about 3% of Americans are getting enough fiber in their diets. That’s right, we are fiber deficient, not protein deficient. Fiber helps increase the absorption of nutrients and antioxidants as well as promoting healthy bowel movements and helping to prevent disease. Fruits and vegetables are not only fibrous and nutrient-rich, but they are water-heavy which help to hydrate our skin. They contain skin-protecting antioxidants, essential vitamins, amino acids, and phytonutrients to support the skin-hair-nail trio.
Try to Avoid:
Animal products
Added oils
Added refined sugars
Excess sun exposure
Try to Embrace:
Plant-based proteins: tofu, tempeh, soymilk
Water-rich fruits and vegetables: cucumbers, watermelon, bell peppers, watercress, etc.
Antioxidant-rich berries: blueberries, raspberries, blackberries, goji berries, etc.
Beans and legumes: lentils, mung beans, black beans, etc.
Nourishing nuts and seeds: pumpkin seeds, walnuts, chia seeds, flax, etc.
Starchy vegetables: sweet potatoes, squash, etc.
Whole grains: quinoa, amaranth, farro, wild rice, etc.
Dark leafy greens: spinach, kale, collard greens, arugula, etc.
Natural fats from whole foods: avocados, nuts, olives, etc.
1. Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886. doi: 10.3390/nu13030886. PMID: 33803407; PMCID: PMC8001875.
2. De Pessemier B, Grine L, Debaere M, Maes A, Paetzold B, Callewaert C. Gut-Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions. Microorganisms. 2021 Feb 11;9(2):353. doi: 10.3390/microorganisms9020353. PMID: 33670115; PMCID: PMC7916842.
3. Barnard, N. (2021).155. Your body in balance: The new science of food, hormones and health. Sheldon Press.
4. Storhaug CL, Fosse SK, Fadnes LT. Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. Lancet Gastroenterol Hepatol. 2017 Oct;2(10):738-746. doi: 10.1016/S2468-1253(17)30154-1. Epub 2017 Jul 7. PMID: 28690131.