Great skin starts within—and, with a diet rich in high-fiber fruits, vegetables and grains. Learn how to incorporate fiber rich foods into your diet for healthy, vibrant, glowing skin!
No matter how costly or extravagant, facial cleansers and creams all fall short of the mark if the skin to which they are applied doesn’t enjoy the skin-boosting benefits of good nutrition. Surprisingly, a common culprit behind several skin concerns is a lack of dietary fiber. The American Dietetic Association recommends a daily fiber intake ranging from 20 to 35 grams, yet the average American consumes far less—only 12 to 15 grams! By incorporating more fiber into your diet, many common digestive conditions can be alleviated, some of which are thought to cause acne, rosacea, or psoriasis. Indeed, fiber is absolutely essential for the health of the skin, so grab a bowl of oatmeal or a leafy, green salad and read on!
Why Fiber?
Fiber, a non-digestible form of carbohydrate found in certain plans, cannot be digested or absorbed by the body, making it beneficial for a host of whole-body health concerns. Dietary fibers absorb water, stabilize blood sugar levels, lower blood cholesterol and remove certain toxic heavy metals from the body. According to Phyllis A. Balch, CNC “because the refining process has removed much of the natural fiber from our foods, the typical American diet is lacking in fiber”. Fiber is also useful for alleviating constipation, contributing to our bowel health and regularity, and certain forms of fiber may help rid the body of fat and curb the appetite, thus making them useful to dieters. Because blemished skin may be linked to an improperly functioning digestive system, an adequate intake of fiber can help support healthy and clear complexion.
Whole Grains
Thankfully, assimilating fiber into your next meal is a simple task. Instead of processed white rice, try substituting whole-grain brown rice. This same simple guideline applies to whole grain breads, pastas, and cereals as well. One of the best ways to sneak fiber into your diet is by generously sprinkling ground flaxseed, available at most health food stores, onto rice, salad, yogurt, and cereal. Another wholesome and versatile grain to consider is barley. With 9 grams of fiber per cooked cup, barley provides plenty of fiber and easily complements soups, salads, or entrees like casseroles and fish. Crunchy vegetables such as bell peppers, zucchini, and carrots paired with barley make a healthy, vegetarian-friendly dish. Try replacing your regular breakfast of oatmeal or sugary cereal with a bowl of barley flakes. Sound unappetizing? The trick is to add dried fruits, nuts, and syrup to sweeten this fiber-rich breakfast of champions. Not only will your fiber intake increase, you’ll also get a boost of energy for the rest of the day.
Eat Your Fruits & Veggies!
Kids and adults alike, the message is loud and clear: eat your fruits and vegetables—and with very good reason! Fresh fruits, particularly apples, bananas, pears, and oranges, contain high amounts of insoluble fiber. Many vegetables also contain high amounts of fiber, such as: avocado, eggplant, sweet potatoes, spinach, mushrooms, and broccoli. Transform snack time into high-fiber treat time with nuts, seeds, and dried fruit-prunes and raisins especially. Because fiber is such a diverse and useful ingredient, there are dozens of ways to incorporate fiber into your diet-check out cookbooks, your favorite cooking websites and even food shows on TV for excellent recipes!
Too Much of a Good Thing
Now that you know the value of a fiber-rich diet, be aware that consuming too much fiber can have the opposite result: consuming over 60 grams of fiber a day may cause dehydration, diarrhea, and bloating, as well as interfere with your body’s absorption of zinc and iron. When increasing your fiber intake, it’s also necessary to increase your fluid intake. Be sure to drink at least eight glasses of water each day to keep fiber moving easily through your digestive system-especially if taking a fiber supplement. If you are considering fiber supplements, consult a physician first. So the next time you notice a blemish, you can slather on mud masks and facial creams, but remember that clear skin comes from good nutrition, and fiber is the first place to start!