Many of us turn to lotions, potions and even injectables to maintain a youthful glow and healthy, young-looking skin. However, when it comes to our skin, beauty really can come from within. A balanced diet can make you feel and look better, and one key factor that is often overlooked is the role of dietary fibre in keeping you looking and feeling fabulous.
What is fibre and why is it important?
Fibre is a type of carbohydrate that the body can't digest, it is present in plant-based foods including wholegrains, fruit, vegetables, pulses, nuts, and seeds. We used to call fibre ‘roughage’ and thought that its main job was keep our bowel movements running smoothly and regularly. Maintaining a healthy digestive system is still a vitally important role- but we now know that fibre does much more than bulk up your poo, it also has many numerous benefits for our overall health.
Fibre and the skin
Fibre promotes regular bowel movements and prevents constipation. When our digestive systems are working well, we can efficiently eliminate toxins from the body more efficiently, which can help prevent skin issues and keep our complexions looking fresh and healthy.
Researchers have also found that fibre can impact on skin and wound healing, with soluble fibre and prebiotic supplements helping to improve healing and collagen deposition.
Collagen, fibre and the skin
Collagen is a fibre-like protein that makes our tissues strong, stretchy and resilient. Collagen supports our skin’s natural strength and elasticity, keeping it looking plump and youthful. The problem, is our natural collagen falls as we grow older.
Over time, our falling collagen levels and the downward drag of gravity gradually causes the classical signs of ageing, including skin sagging, drooping and the appearance of fine lines and wrinkles. This is particularly noticeable for women at the time of the menopause. Dermatologist Dr Shoshana Marmon, Assistant Professor at New York Medical College, said:
‘In the first five years of menopause, a woman can lose approximately 30% of her skin’s collagen, causing a loss of firmness which contributes to the development of wrinkles and jowls.[1]’
We can get the essential nutrients needed for our bodies to build collagen from the food we eat- but dietary fibre is also an important factor. Fibre can improve the way our bodies absorb nutrients from our food and drink, so that we can more effectively produce the collagen needed to repair and restore our skin and other body tissues.
Antioxidant properties of fibre
Fibre can help protect the skin from damage by free radicals which can accelerate the ageing process. It can reduce the number of free radicals in the body, promote the body’s defence against oxidative stress and increase the capacity of antioxidants to fight the free radicals.
How much fibre should you consume daily?
Your recommended daily fibre intake depends on your age and sex, but most adults should aim for around 30 grams every day. Worryingly, experts claim that that as many as 95% of British adults fall short of the recommended daily fibre intake. In fact, the average consumption is just 18 grams, which is the recommended amount for a child of just four years of age. When it comes to fibre- we’re just not getting enough.
Fibre sources for healthy youthful skin
To boost your fibre intake and help your skin and body stay healthy and glowing, try to incorporate a variety of fibre-rich foods into your diet. Excellent sources include fruits like berries, apples and avocados, vegetables like broccoli, spinach and artichokes and wholegrains like quinoa and oats, and nuts, pulse and seeds.
If you’re struggling to get the fibre you need, Nixi can help supplement your diet. Nixi is rich in fibre from psyllium husk and oats and also contains probiotics, prebiotics and greens to support a healthy microbiome, reduce inflammation, protect against tissue damage.
A youthful complexion is just about slathering on creams, as Hippocrates said: ‘Let food be thy medicine.’ Choose a balanced diet rich in fibre will help keep you looking and feeling good from top to toe.