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Fiber For Skin – Fiber helps to improve blood circulation, keeps it thin, and enhances the supply of oxygen and nutrients to the skin cells, thus improving your skin’s appearance from the inside out. The most vital thing you can do to have glowing, youthful skin is to improve your diet.
Dull and lackluster skin is not the inevitable result of growing older. However, you can look your best and improve your skin provided you start right now. Every day, our skin must bear the constant assault of chemicals, pollution, dust, and grime.
Add incorrect food habits, minimal exercise, and irregular sleeping patterns, and little wonder that you have a poor digestive system and dull-looking skin. Here is where fiber can step in and help you regain healthy skin.
A good diet is crucial to maintaining healthy skin, but did you know fiber works extra hard to keep your skin flawless and acne? Make gradual changes in your diet by switching from refined and processed foods to whole grains and natural fiber.
Can fiber clear acne?
Foods rich in fiber can provide omega-3 and omega-6 fatty acids, which help reduce inflammation caused by acne. In addition, fiber improves gut microbiota, the friendly bacteria in our gut that helps the digestive system eliminate waste and toxins.
“Fiber increases the absorption of essential nutrients and antioxidants,” Certain nutrients like lutein, lycopene, and vitamin C a required for collagen production, and eating enough fiber enables your digestive system to absorb these nutrients more efficiently. Antioxidants are equally important and are known to reduce and prevent aging due to oxidative stress.”
What is fiber?
Dietary fiber is a carbohydrate-based nutrient found in plant foods. During digestion, it can’t smash down by your body’s enzymes and instead supports the gut and aids the digestive process. The exact way this happens depends on the kind of fiber you eat:
- Soluble fiber dissolves in water. It acts like food for your gut microbiota, which are friendly microorganisms that keep your gut healthy.
- Insoluble fiber absorbs water. It keeps things running smoothly through the gut.
These activities can help manage or prevent digestive issues like diarrhea, constipation, ulcerative colitis, IBS, hemorrhoids, and more. In addition, because of the gut’s relation to several other body systems, fiber also manages or prevents gut-related issues affecting the heart, immune system, hair, skin, nails, and more.
Why Is Fiber Good for You?
Fiber is one of the main reasons whole plant foods are good for you. Growing evidence shows that adequate fiber intake may benefit digestion and reduce chronic disease risk. Many of these benefits occur through your gut microbiota — the millions of bacteria in your digestive system.
However, not all fiber is created equal. Different types have different health effects.
How can you get more fiber in your diet to help your skin?
The FDA recommends getting about 30 grams of dietary fiber daily, but 95% of Americans fail to do so. That’s because it’s easier said than done — 30 grams of fiber means eating about 12 salads daily! Here are some other alternatives to getting the daily recommended amount of dietary fiber to improve the appearance of your skin:
- Choose whole grain options and brown rice.
- Eat six servings of fruits or vegetables a day.
- Incorporate legumes such as lentils, beans, or peas into your diet.
- Use concentrated sources of fiber like flaxseed, chia, or quinoa.
- Take a fiber supplement. Fiber supplements provide 18% of the fiber you need daily (and contain no artificial ingredients, unlike other brands!). Check with a doctor to ensure it’s right for you, as you would with any supplement.
What is fiber’s role in clear, glowing skin?
“Fibre or roughage helps [the] body eliminate toxic substances and plays a catalyst in detoxifying the body. It protects the body from inflammation, acne, clogged pores, and dull and dry skin”. Fiber-rich foods prevent constipation, heart disease, and diabetes and strengthen bones. Still, they also work to bring out an inner skin glow and improve skin clarity. “Fruits such as apple, avocado, papaya, and guava are rich in fiber and have antioxidant properties that protect the skin from sun damage and restore collagen, which helps improve the skin’s texture. Walnut is another fiber-rich food that helps prevent skin inflammation and boosts the complexion. Vegetables like legumes, broccoli, and tomatoes increase skin’s hydration levels, leading to a glowing complexion.”
It is vital to remember that what you eat reflects on your skin. Therefore, don’t expect a miracle once you bring about the required alterations in your diet. It might take a few weeks or even months, but t the changes will take place.
Changing how we eat is completely within our reach and what we choose to eat today will determine how we look today and over the years to come.