According to the National Institutes of Health (NIH), the gut is not only a digestive organ but also the center of immune regulation and inflammatory response of the whole body.
About 70% of immune cells reside in the gut, and any imbalance of the microbiota can trigger a spreading inflammation response, directly affecting the skin through the gut-to-skin axis.
Many studies show that people with a healthy gut microbiome are less likely to experience skin problems such as inflammatory acne, atopic dermatitis or sensitive skin. Conversely, microbiotic disorders increase gut permeability, causing toxins and inflammatory substances to enter the blood, thereby making the skin dull and less elastic.
Unsweetened yogurt is rich in probiotics, especially Lactobacillus and Bifidobacterium strains. According to a review published in Frontiers in Nutrition, probiotics help rebalance the gut microbiome, reduce the production of inflammatory cytokines - factors closely related to inflammatory acne and skin aging.
From a clinical nutrition perspective, unsweetened yogurt supports the skin through three main mechanisms. First, balancing the gut microbiome, thereby reducing endogenous inflammation - the root cause of acne and dull skin. Second, providing protein and micronutrients to help regenerate skin structure and maintain natural protective barriers.
Third, improve nutrient absorption from other foods, helping the skin to be nourished more fully.
Regular probiotic supplementation helps improve intestinal barrier function, thereby reducing systemic inflammatory reactions and significantly improving skin uniformity after 8-12 weeks.
Not only provides beneficial bacteria, unsweetened yogurt is also rich in high-quality protein, calcium and B vitamins (B2, B12). According to the NIH, protein is a necessary ingredient to regenerate collagen and elastin - two components that determine skin firmness and smoothness.
You should prioritize unsweetened yogurt with little processing.
Use 1 jar (100-150g) per day, preferably in the morning or after main meals.
It can be combined with polyphenol-rich fruits such as blueberries and strawberries to increase antioxidant effectiveness.
Lactose-intolerant people should choose well-fermented yogurt or probiotic-supplemented vegetable yogurt.
