All About The Gut-Skin Connection

Nutritionist Mia Rigden explains how your gut health impacts your skin and shares one of her favorite recipes for a radiant glow.

You've heard the saying, “You are what you eat”–and that is especially true for your skin. The skin is a great barometer of what is going on inside the body. As the body’s largest organ and one of the major systems through which the body expels toxins and waste, if your skin is irritated, inflamed or congested, chances are high that there may be an imbalance in your gut (the gastrointestinal (GI) tract and system of organs that digest and absorb food and excrete waste).

When it comes to skin health, more and more studies are linking good skin to a healthy gut. Scientists have found links between gut health and skin issues such as eczema, rosacea and acne. Where there is gut inflammation, there will be skin inflammation so clear, glowing, healthy skin starts on your plate.

The health of our gut is vital for the well-being of our entire body. As the primary site for nutrient absorption, the gut breaks down food into essential vitamins, minerals and other nutrients, which are then transported throughout the body to support cell function. This process directly impacts various aspects of health including our mental well-being, immune function, cardiovascular health, inflammatory response and so much more. In fact, over 70% of our immune cells are found in the gut and 90% of our ‘happy hormone’, serotonin, is made in the gut.

This recipe supports a healthy gut and, as a result, better skin in numerous ways. It includes miso, a probiotic-rich food that provides good bacteria, and a variety of prebiotic-rich vegetables which feed those good bacteria. Salmon is an excellent source of both anti-inflammatory omega 3 fatty acids, and protein, which is important for building and maintaining certain proteins in the skin, like collagen and keratin. And, with plenty of protein, fiber, and healthy fats, this recipe is also great for balancing blood sugar, which can also reduce inflammation, increase energy levels and decrease cravings for sugar and processed foods that could irritate your gut and your skin.

Miso Salmon Caesar Salad with Sourdough Croutons

Serves 2-4

Ingredients

Salad

2-3 cups of sourdough bread, cubed

1 teaspoon garlic powder

1 tablespoon white miso

1/2 garlic clove, minced with a micro plane

1 tablespoon Dijon mustard

1 teaspoon Worcestershire sauce

Juice of 1 lemon

⅓ + ¼ cups olive oil

1/4 cup parmesan cheese shredded (optional)

1 head of romaine lettuce, shredded

1 head radicchio, shredded

1 medium carrot, peeled and shredded

Salt and pepper

Salmon

1-1.5 pounds salmon

1 tablespoon olive oil

Salt

Directions

Preheat the oven to 375 degrees and line a baking sheet with parchment paper.
Add the sourdough bread cubes to a mixing bowl with the garlic powder, a teaspoon of salt, and ¼ cup of olive oil. Make sure the bread is well dressed in olive oil, adding more if needed.
Spread the croutons evenly on the baking sheet and bake for about 15-20 minutes, shaking the pan halfway through. They should be crunchy but still soft in the middle.
While the croutons are cooking, make the dressing. In a small bowl, whisk together the miso, garlic, Dijon mustard, lemon juice, and Worcestershire sauce to combine. Then, slowly whisk in ⅓ cup of the olive oil. Add 2 tablespoons of the parmesan cheese if using and season with salt and pepper to taste. Set aside.
To make the salmon, preheat the oven to 400 degrees. Salt the salmon generously and heat a tablespoon of olive oil in a cast iron skillet over medium-high heat. Add the salmon, skin side down, and cook on the stovetop for about 5 minutes. Then, transfer to the oven and cook for another 15-20 minutes. You’ll know when it’s done when a cake tester goes in with no resistance and feels slightly warm to the touch when it comes out.
When ready to serve, add the salad greens and carrots to a large salad bowl with the croutons and toss with the dressing. Add in the remaining 2 tablespoons of parmesan cheese, if using, and serve with the salmon.