How to Manage Your Pimples from Constipation

Can constipation cause pimples? Gut health and skin health are definitely related, although there’s a lot we don’t yet understand about their relationship.

In the meantime, we’ll look at some options to reduce constipation that are soooo easy, you won’t regret eating them even if your pimples continue (because of other causes of pimples).

Hi, I’m Hazel

I gave up on skincare after years of issues with acne and sensitive skin.

But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.

I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).

SEE MY JOURNEY HERE

As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods

…because who has time to waste on actions that don’t work?

The quick version:

Can constipation cause pimples? Yes. Or rather poor gut health can exacerbate skin issues such as acne by disrupting hormonal balance and increasing inflammation through an imbalanced gut microbiome.

Incorporating foods like legumes, ground flaxseeds, prunes, and dates improves digestive health, enhances skin clarity, and supports overall immune function.

Contents

The Constipation-Pimple Connection

Constipation does more than just cause discomfort—it might be a hidden culprit behind your skin issues, particularly pimples and even acne breakouts.

Ok so maybe not the culprit itself. More a signal that the culprit: your gut health, is in trouble.

Digestive Issues and Hormonal Balance

When your digestive system is sluggish, it may impact hormone levels, potentially triggering hormonal acne (1). An inefficient digestive tract struggles to eliminate waste and regulate hormones, which can lead to increased skin oiliness and pimples.

The Gut Microbiome and Immunity

Gut health is also linked with your immune system, which means your body’s ability to fight off infection. So a balanced gut microbiome may also help in managing the bacteria linked to pimple infections.

This may decrease the severity and frequency of acne breakouts, ensuring your skin remains clearer and healthier.

Gut Inflammation and Your Skin

Poor gut health can also increase the risk of inflammation, which can then exacerbate inflammatory skin conditions like acne.

Chronic constipation leads to prolonged toxin exposure in the body, inflaming the skin and potentially worsening any type of acne you’re battling.

Gut Health and the Rest of Your Skin

Sometimes, the root of frustrating skin conditions such as psoriasis, rosacea, atopic dermatitis and alopecia is poor gut health (3).

The gut-skin axis illustrates a direct connection between our ‘outside’ (appearance) and our ‘inside’ (intestines) where problems like chronic constipation can lead to a buildup of toxins, manifesting as skin irritation or worse, acne breakouts (3).

Managing these gut-related conditions (imbalance of flora, not enough fibre etc) effectively is crucial for maintaining clear skin.

The Best Foods for Alleviating Constipation

Understanding the root causes of constipation can significantly improve digestive health and skin health. But who has time for that?

Here are some top food choices to help you get cracking instead:

Prunes and Dates: Natural Laxatives

Can constipation cause pimples - Jar of prunes

A study has shown that eating eight prunes a day is more effective at improving bowel movement than Metamucil, highlighting prunes as a powerhouse for combating constipation (4, 5).

Similarly, consuming seven dates daily can increase gut flora, enhance digestive health and relieve constipation (6).

Either of these can be the first thing to try when struggling with irregularity. They are also loaded with antioxidants so will hep heal your skin from that angle as well!

You’ll also like:
Prunes vs Dates for Constipation: The Battle of the Bowel

Legumes: The Fibre Powerhouses

Legumes like chickpeas pack a high fibre punch, making them excellent for promoting regular bowel movements (7).

For an easy way to enjoy chickpeas, try baking them with your favourite spices. Not only do the spices add flavour, but their antioxidants can help reduce inflammation, which is beneficial for both poor gut health and healthy skin.

You’ll also love:
How to Effortlessly Eat More Legumes Everyday

Dairy Alternatives: A Simple Switch

Swapping out dairy milk for plant-based alternatives can be a straightforward solution for those suffering from constipation linked to dairy.

This change might just be the underlying cause of your digestive issues and is an easy way to improve overall health (8).

You should also read:
Can Greek Yoghurt Cause Acne?

The Easiest Foods to Increase Your Fibre

Incorporating more fibre into your diet doesn’t have to be hard work. Here are some easy way suggestions to boost your fibre intake effectively:

Ground Flaxseeds: Effortless Addition

Ground flaxseeds are an excellent source of fibre and can be seamlessly added to your diet (9).

Simply sprinkle a spoonful into your morning oats or smoothie, and you’ll boost your fibre intake without even noticing it—a perfect fix for a poor diet.

Sparkling Mineral Water: A Refreshing Remedy

can constipation cause pimples - Bottle of sparkling water

Switching from plain tap water to sparkling mineral water can be a surprisingly effective method to improve constipation (10).

It’s an enjoyable and very easy way to promote healthy bowel movements and maintain healthy skin.

High-Fibre Snacks

Incorporate snacks like air-popped popcorn or whole grain crackers into your daily routine. These snacks are not only tasty but also provide a quick fibre boost.

By focusing on these foods, you can address poor gut health, alleviate constipation, and contribute to healthy skin and overall health. These solutions provide practical and simple ways to tackle the underlying cause of digestive issues and enhance your well-being.

You’ll also love:
25 Fruits for Clear Skin You’ll Love

Self-Care for Constipation and Acne

Beyond what you eat, there are other ways to tackle constipation and improve your skin health.

Regular Exercise for Enhanced Gut Function

Regular physical activity can improve your digestive health and, by extension, your skin.

Daily exercise helps accelerate digestion, promote regular bowel movements, and decrease the risk of constipation.

Personally, I find that getting back into an exercise regime makes me more regular in just a couple of days!

Stress Management

Stress can exacerbate both digestive issues and skin conditions.

Finding effective ways to manage stress, such as yoga or meditation, can improve your overall health and contribute to clearer, healthier skin.

Can constipation cause pimples?

So, can constipation cause pimples? Absolutely. Addressing your digestive health isn’t just about avoiding discomfort—it’s a crucial step towards achieving and maintaining clear skin. By integrating these dietary and lifestyle changes into your daily routine, you can foster better digestive function and enjoy the radiant, beautiful skin you deserve. Embrace these strategies for an all-around healthier, more vibrant you.

References

Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.

Happy nerding!

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