Rosacea, Gut Microbiome Dysbiosis and SIBO
So as we spoke about last time, rosacea is heavily linked to problems in the gut. Problems in the gut can cause acute inflammation in the body and this can then present in the skin as things like rosacea, acne, psoriasis and eczema.
In the last post we discussed leaky gut, and today we will talk about gut dysbiosis, which is an imbalance in the ratio of good to bad bacteria in the gut. The bacteria in our gut is called the microbiome and is essential in keeping our body healthy. Our gut microbiome contains good and bad bacteria and is like its own ecosystem, it works harmoniously to keep us healthy. However, when there is an imbalance, the number of bad bacteria in the gut can become too high, causing a whole host of problems including leaky gut. Role of the Gut Microbiome
The gut has a microbiome that is made up of 100 trillion micro-organisms and we all need this microbiome for survival. This microbiome is vital for digestion and helps us break down vital complex carbohydrates such as starch, potatoes and whole grains. The microbiome also helps provide vitamins and minerals needed to survive and protects our body against disease. Stomachs with a healthy and diverse microbiome are able to stop pathogenic bacteria from thriving and causing harm. It is thought that a diverse microbiome improves bodies immune function (80% of your immune system is in your gut), supports the integrity of the wall of the intestine, improves heart and brain health, protects against harmful organisms, helps with weight control, reduces blood sugar levels and lessens the risk of diabetes. A gut with reduced microbial diversity makes it more susceptible to infection. The guts microbiome is also linked to the nervous system and mental health, an impaired microbiome has also been associated with an over or under stimulation of nerves, carrying info from the stomach to the brain and could be linked to a number of conditions including depression and anxiety. One type of dysbiosis, known as small intestinal bacterial overgrowth (SIBO), involves an overgrowth of bacteria in the small intestine. Normally the largest amount of bacteria is located in the large intestine or colon, but in SIBO, this bacteria moves into the small intestine where it causes inflammation. People with rosacea have been found to have SIBO more frequently than healthy people. When SIBO is eliminated, rosacea can significantly reduce. This is a strong indicator of the gut-skin connection. When optimal digestive health, including balanced microflora, is achieved, the body is more able to heal and defend itself from invaders. What causes Dysbiosis?
- a diet high in processed foods, sugar, or food additives
-chemical/toxin consumption, such as lingering pesticides on unwashed fruit -excessive alcohol consumption -medications, such as antibiotics, kill good bacteria along with bad bacteria
-high levels of stress or anxiety, which can weaken your immune system -bacterial infections -smoking -Infections - fungal overgrowth, parasitic infections
Symptoms of Dysbiosis
How to fix Dysbiosis
Remove anything from diet and lifestyle that could be having a negative effect on your guts microbiome. (check out the 4R protocol for gut healing)
- Eat Fermented Foods: these contain prebiotics (the food that feeds your good bacteria) and probiotics (good bacteria). Fermented foods include kimchi, kefir, sauerkraut and fermented milk products such as yoghurt.
- Eat More Soluble and Insoluble Fiber: Your gut bacteria need fibre to survive. By eating more fibre, you will help build up your gut bacteria. Examples of fibre-rich foods include root vegetables, nuts, seeds, legumes and fruit.
-Expose yourself to nature - where you will come into contact with good bacteria e.g on the grass and soil - Take a Probiotic Supplement - this will increase the number of good bacteria in your diet
- Avoid the overuse of Antibiotics which kills off your good bacteria as well as the bad
- Avoid processed foods: processed foods feed bad bacteria and help them thrive
- Avoid a high-fat diet - bad bacteria love fat
If you are suffering from rosacea and are experiencing any of the above gut dysbiosis symptoms, you can book an appointment with our nutritionist here. A nutritionist can help you to understand what is going on inside and put you on the right track to healing.