What This Integrative Doctor Eats for A Healthy Gut and Ageless Skin

October 10, 2023

Dr. Elizabeth Trattner is an integrative doctor and holistic healer who uses her expertise in acupuncture and Traditional Chinese Medicine to help her patients improve and take control of their health. In this article, Dr. Trattner discusses what she eats and what she recommends that you should eat to help improve your gut and skin health!

It’s no secret that certain foods harm your body, whether that means bloating, decreased energy levels or by wreaking havoc on your skin. And on the flip side, there are lots of foods that have positive effects on our health, both making us look and feel better. Interestingly a lot of the same foods that help with digestive issues can also help improve your skin health. Here are some foods that I recommend to my clients that will help improve gut health and keep your skin glowing at the same time.

Bone Broth and Collagen

Bone broth is rich in collagen, which is one of the most important proteins in our bodies. Consuming bone broth and collagen on a regular basis is essential in helping keep your gut and digestive system in order. Plus, bone broth and collagen can also help your skin retain natural moisture, which can give your skin a dewy complexion. Just a single cup of bone broth can provide your skin with the protein it needs to fight against wrinkles.

Warm lemon water

Start your day with warm lemon water to help wake your body up and activate your digestive system. The combination of lemon and water is alkaline to the digestive system and helps to create a favorable digestive environment, which is key in reducing bloating. Additionally, lemons contain vitamin C, which plays an important role in producing collagen and in protecting your immune system. As an added bonus, having lemon water first thing in the morning can brighten the skin under your eyes.

Avocados

Avocados and avocado oil have lots of benefits for your gut and skin. Avocados are a great source of monounsaturated fats, which helps to keep you full, making it less likely that you will overeat and get bloated. Additionally, avocados are loaded with vitamins and antioxidants, and are rich in proteins and minerals, along with vitamins A, D and E. Avocado oil is great to cook with, and it can also help heal damaged, dry, or chapped skin and even be useful in treating psoriasis. You can apply avocado oil directly onto your face, or even make a mask out of mashed avocado.

Ginger

Ginger is one of my favorite herbs for bloating and digestive issues. Ginger has been studied extensively for its ability to treat nausea as well as other digestive symptoms. In fact, Chinese Medicine relies heavily on anti-inflammatory ginger to help treat digestive problems, including nausea, heartburn and indigestion. It can be helpful for gas and other digestive issues.

Sweet potato

Sweet potatoes are loaded with fiber, which helps to keep you full for longer periods of time. And If you want to achieve that natural sun-kissed look, I recommend consuming sweet potatoes. It’s the carotenoids in sweet potatoes that are responsible for giving your skin that tan look we all want year-round. A single sweet potato has more than 200% of the daily recommended intake.

Peppermint

Peppermint tea is one of the most prescribed herbs I use for digestion along with ginger. Peppermint helps with nausea, upset stomach, and all digestive disorders. I also recommend peppermint oil for digestive spasms. And peppermint has a cooling nature too it, making it is great for acne prone skin as well. Peppermint oil is sold in special enteric-coated capsules so that it can get into the intestines and bypass stomach acid. I also like using fresh mint with lemons to make refreshing lemonade.

Turmeric

Turmeric is a powerful anti-inflammatory herb which has so many benefits for the entire body. From helping improve gut microbial health to turmeric’s anti-aging effects, this is an herb you want to incorporate into your daily diet. And there are lots of ways you can use it! You can use turmeric as a face mask which is great for reducing redness. Or, you can add this aromatic spice to your veggies or your morning breakfast. Some other options include drinking it in tea or making a golden milk with coconut milk.

8. Salmon

Salmon is an amazing anti-aging food. It’s a great source of omega-3 fatty acids, which are essential for prime health. Omega-3s help to nourish your skin, decrease inflammation, and clean your pores. They also protect against future skin damage. Plus salmon contains healthy fat which can keep you full while also being an excellent source of protein.

9. Probiotics

Good probiotics are critical for your gut and skin. You can take probiotics in either food or supplement form. When supplementing, I suggest that you use a probiotic with at least 8 different strains of live bacteria and at least 25 billion units. Try taking one or two capsules at bedtime for a flatter stomach in the morning. And taking a good quality probiotic gives you good bacteria that can help clear skin and reduce acne. You will also see after a period of time of using probiotics that your skin will clear up and glow.

What you eat really does matter. Try adding these foods into your diet and you will notice a difference in how you look and feel.

To get more personalized help with your bloating or other health issues, you can learn more about me and my practice at elizabethtrattner.com