“Eat foods that are rich in fiber.”
We’ve all heard this advice before from health professionals or our parents because, for one, fiber is essential to maintaining good bowel health. But, do you know that fiber is also needed to maintain healthy-looking and beautiful skin?
Fiber can be found in fruits and vegetables, and it is classified into two types – soluble and insoluble. Soluble fiber is a type of fiber that is water-soluble. It helps in lowering blood cholesterol levels and in regulating blood sugar levels.
It is also responsible for increasing the number of good bacteria found in your gut. Examples of foods that contain soluble fiber are oats, beans, apples, and citrus fruit.
Insoluble fiber, on the other hand, is essential in maintaining the health of the digestive system, therefore it is beneficial to those who are suffering from constipation.
Because this type of fiber is not broken down and absorbed into the bloodstream, it adds bulk to the waste found in the digestive system, making it easier and faster to eliminate. Wheat bran, beans, cauliflower, and potatoes are good sources of insoluble fiber.
No one classification of fiber is better than the other. In fact, both are important if you are to improve your overall health.
Fiber and the Skin
There are so many reasons you should eat a high-fiber diet. Aside from regulating your digestion, it can help control the blood sugar and cholesterol levels in your body.
Fiber also helps in weight management as it can stave off hunger, making you feel full longer, therefore, preventing you from eating more than you should. Another benefit is that it prevents the formation of kidney stones and gallstones.
It can even keep your hair healthy!
Perhaps one benefit not everyone is aware of is the fact that fiber can actually promote skin health.
Skin aging is inevitable as we grow older. However, the effects of aging can be delayed by living a healthy lifestyle and eating the right kinds of food. This is where fiber plays an important role.
Fiber aids the body in absorbing the nutrients and antioxidants needed for collagen synthesis. In essence, fiber is essential to delaying the skin aging process.
- Clear Skin
The pollution found in the environment and an unhealthy lifestyle could lead to skin problems like acne and other breakouts. Poor hygiene is a contributor, too. Your friend in combatting these skin problems is fiber.
A good amount of fiber in your diet can make a noticeable difference in your skin health. With its help, toxins are eliminated from the body, hormone secretion is regulated, and the health of your digestive system is maintained. As a result, skin breakouts are prevented, leaving you with healthy, glowing skin!
Getting Enough Fiber
If you feel you haven’t been getting enough fiber, here are some tips to incorporate more of it into your diet:
1. Start your day right by selecting the right breakfast. Say goodbye to sugary cereals and opt for oats instead. If you’re not a big fan of oats, whole grain cereals or bran flakes (without added sugar or flavors) are a good substitute.
2. Snack wisely. Eat raw vegetables such as carrots and celery for snacks. As many as you like! Fruit is another great option. You can also eat dried fruit and nuts, but try not to overdo them.
3. Eat your legumes. Start adding peas, beans, and lentils to your meals whether you are making a soup or a salad.
4. Go for whole grains. Instead of your usual white bread, opt for sourdough bread from your local bakery. Whole wheat bread can also be a good option, just make sure to check the ingredient list. Bread should not have any added sugar or other strange-sounding ingredients. Same thing with rice, try substituting white with brown rice.
Basically the less processed food, the better.
5. Substitute your baking ingredients. Use coconut or whole-grain flour when baking or try adding oatmeal into your muffins or cookies.
6. Eat your fruit. Fruit is not only a great snack, it can also be a tasty dessert. Greek yogurt or frozen yogurt with your favorite fruit is a great healthy substitute for that guilty piece of chocolate cake.
7. Eat the peel of the fruit. Insoluble fiber is found in the skin of many fruits. It is responsible for speeding up the transit time of the stool, therefore, preventing constipation.
Consuming foods that are high in fiber content is good for your health and immune system. Not everyone is aware, but the immune system is affected by the health of the gastrointestinal tract. Because the tract contains immune tissues, taking good care of it by eating high-fiber foods can help ensure that the immune system functions at its best.
With the immune system strong, the body has a better chance at fighting bacteria and preventing skin conditions like acne from worsening.
And remember, drink your water! Nothing beats water. Let’s also not forget that one classification of fiber (soluble fiber) dissolves in water, so the nutrients are properly absorbed by the body. This also keeps your skin hydrated so it stays healthy and young-looking.
Guest Author Bio:
Shannon loves all things outdoors such as hiking, camping, and bike riding. After her second child, Shannon was left with large stretch marks and is now passionate about helping others prevent and help reduce their own stretch marks as well as reduce other skin spots & blemishes. She can be found at SkinHealthBody.com.