Increasing your daily fiber intake can have a wide range of health benefits, from supporting digestion and heart health to aiding in sustainable weight management. But did you know fiber has some unexpected beauty benefits as well? We checked in with nutrition and skin experts to get the scoop on how upping your fiber can also give your complexion and hair a boost.
Supports Skin’s Collagen Production
“Fiber-rich foods contain antioxidants and phytochemicals that help protect skin from environmental damage and support the production of collagen and elastin to keep skin supple and youthful,” says Melissa Mitri, RDN. “Berries, beans, nuts and seeds are particularly high in antioxidants.”
Keeps Skin Hydrated From Within
“Fiber helps keep your GI tract regular – when things are moving well, there is less waste and toxins for your body to process, leaving you properly hydrated from within,” explains integrative dietitian Maggie Michalczyk, RDN. “Proper hydration keeps skin looking plump and dewy.”
Balances Hormones for Clear Skin
Hormonal fluctuations can lead to issues like acne and eczema flares. “Fiber stabilizes blood sugar highs and lows to prevent hormone spikes that can negatively impact skin health,” says Michalczyk. “It also supports healthy estrogen metabolism.”
Boosts Circulation for a Healthy Glow
“Increasing circulation is key for a radiant complexion and fiber helps with that,” says Mitri. “The mechanical action of fiber moves through and stimulates the digestive tract, increasing blood flow. An efficient circulatory system ensures tissues and organs get adequate blood flow for optimal functioning.”
Helps Hair Grow Strong
“Just like every other tissue and organ in the body, hair follicles rely on a healthy circulatory system to deliver oxygen and nutrients,” explains Michalczyk. “Fiber optimizes circulation so hair can get the building blocks it needs to grow strong from within.”
FAQ
What foods are high in fiber?
Some excellent high fiber foods include beans, lentils, berries, avocado, nuts, seeds, whole grains like oats, quinoa and brown rice, vegetables and skin-on potatoes.
How much fiber should you eat per day?
Nutrition experts recommend 25-35 grams of fiber per day, but most Americans only get about half that amount. Slowly increasing high fiber foods can help you meet daily targets.
What happens if you don’t get enough fiber?
Not getting enough fiber can negatively impact digestion, heart health, blood sugar management, weight and even skin and hair health. Making fiber-rich foods a staple part of meals and snacks helps ensure you meet daily needs.
Can too much fiber be bad?
It’s generally difficult to get too much natural fiber from whole plant foods. But a sudden fiber spike could cause gas, bloating or other digestive upset, so slowly ramp up high fiber foods to give your body an adjustment period.
How can I add more fiber to my diet?
Making high fiber foods like fruits, vegetables, beans, lentils, nuts and seeds a regular part of your plate is the easiest way to meet daily fiber needs. You can also add chia seeds or milled flax to smoothies, oatmeal and yogurt.
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