The Connection Between Constipation and Acne

Gut health is fundamental to overall well-being, influencing not only digestion but also immune function, mood, and skin health. Recent research highlights the profound connection between the gut and skin [1]. This relationship demonstrates how dysbiosis —an imbalance in gut microbial diversity—can contribute to inflammatory skin conditions like acne [1].

While acne has several well-known triggers, including diet, hormonal imbalances and stress, one often-overlooked factor is gut health—particularly constipation, which can also contribute to inflammation and skin breakouts [2]. This article delves into the connection between constipation and acne, shedding light on the mechanisms behind constipation-related acne and offering practical tips to address it.

What is Constipation?

Constipation is a digestive disorder characterized by symptoms such as difficult, infrequent, or incomplete defecation [3]. According to the Rome IV criteria, constipation is diagnosed when individuals experience more than 25% of bowel movements with specific conditions for over six months and meet at least two of the following criteria within the last three months [3]:

1. Sensation of straining

2. Hard or lumpy stools (Bristol Stool Type 1 and 2)

3. Sensation of incomplete evacuation

4. Sensation of anorectal obstruction or blockage

5. Manual maneuvers to facilitate defecation (e.g., digital evacuation)

6. Fewer than three spontaneous bowel movements per week

Constipation can stem from a variety of factors, including genetic predisposition, lifestyle habits such as unhealthy diet, insufficient fluid intake, and lack of physical activity, or underlying conditions like colonic dysmotility [3]. Psychological factors such as anxiety and depression also contribute to constipation, as does the gut microbiota—an area that this article focuses on in depth [3].

What is Acne and How is it Related to Constipation?

Acne is an inflammatory skin condition that affects hair follicles and pilosebaceous units (oil glands). It is characterized by the development of blackheads, whiteheads, red bumps, pus-filled spots, deeper lumps, and sometimes scars. The symptoms commonly appear on the face, upper chest, back, and shoulders [1]. While acne can have a variety of causes, including diet, hormonal imbalances, hygiene and stress [4], recent research has revealed that acne can also be connected to the gut—specifically, to constipation.

Constipation causes waste products to remain in the intestines longer than normal. This delay in excretion allows toxins, hormones, and metabolic byproducts intended for elimination to be reabsorbed into the bloodstream, leading to systemic inflammation, a key driver in acne development [1, 5]. Addressing constipation is therefore an important step in managing acne, as improving gut health helps reduce inflammation and restore balance to the gut-skin axis.

How to Prevent and Treat Constipation-Related Acne

Managing constipation is a crucial step in addressing acne triggered by poor gut health. By improving digestion and restoring balance to the gut microbiota, you can reduce systemic inflammation and support clearer skin. Here are practical strategies to prevent and relieve constipation-related acne:

1. Increase Prebiotic Fiber Intake
Incorporate prebiotic fibers into your diet, which can help regulate bowel movements by drawing water into your stool content and encouraging growth of innate good gut bacteria.

2. Stay Hydrated
Proper hydration helps maintain smooth digestion. Aim to drink at least 8 glasses of water daily and consider herbal teas or warm water in the morning to stimulate bowel movements.

3. Adopt a Balanced Diet: Avoid high-glycaemic foods and processed snacks, which can contribute to both constipation and acne. Instead, focus on nutrient-dense foods rich in vitamins A, D, and zinc, which support skin health and immune function.

4. Manager Stress Effectively
Practice stress-reducing techniques such as meditation, deep breathing, or journaling to not worsen constipation and acne.

5. Limit Constipation-Triggering Foods
Identify and reduce foods that may worsen constipation, such as processed foods, dairy, or high-FODMAP items if you’re sensitive. Gradual adjustments can make a significant difference.

6. Establish a Regular Routine
Train your body by setting aside time for regular bathroom breaks, preferably after meals. Consistency helps regulate bowel movements over time.

The Bottom Line

Constipation and acne may seem unrelated at first glance, but their connection highlights the intricate relationship between gut health and skin health. The gut-skin axis plays a pivotal role in maintaining balance within the body, and when disrupted—such as by constipation—it can trigger systemic inflammation and contribute to acne development.

By addressing constipation through dietary changes, hydration, stress management, and gut-friendly habits, you can not only improve digestive health but also reduce inflammation and support clearer skin.

Prioritizing your gut health is a step toward radiant skin and a healthier you!

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References

1. Sánchez-Pellicer, Pedro et al. “Acne, Microbiome, and Probiotics: The Gut-Skin Axis.” Microorganisms vol. 10,7 1303.https://pmc.ncbi.nlm.nih.gov/articles/PMC9318165/

2. Goodarzi, Azadeh et al. “The potential of probiotics for treating acne vulgaris: A review of literature on acne and microbiota.” Dermatologic therapy vol. 33,3 (2020): e13279.https://pubmed.ncbi.nlm.nih.gov/32266790/

3. Zhang, Shengsheng et al. “Role of gut microbiota in functional constipation.” Gastroenterology report vol. 9,5 392-401.https://pubmed.ncbi.nlm.nih.gov/34733524/

4. Lee, Young Bok et al. “Potential Role of the Microbiome in Acne: A Comprehensive Review.” Journal of clinical medicine vol. 8,7 987.https://pubmed.ncbi.nlm.nih.gov/31284694/

5. de Jong, Petrus R et al. “The digestive tract as the origin of systemic inflammation.” Critical care (London, England) vol. 20,1 279.https://pubmed.ncbi.nlm.nih.gov/27751165/

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