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Struggling With Acne? Try Eating More Fiber

You’ve tried every toner, ointment, mask, and moisturizer on the market. Yet, you’re still struggling with pesky acne breakouts. But have you considered changing your diet? Tons of studies have shown that what you eat influences your acne because your gut and skin are linked. That means whatever benefits your gut is likely to be good for your skin as well. And one of the best things you can eat to help your gut—and avoid skin issues like acne—is fiber. 

What is fiber?

Dietary fiber is a component of plant food that doesn’t get broken down by your digestive system. As it travels through your GI tract, it helps you digest and absorb nutrients from your food, so it’s super beneficial for your gut. 

How may fiber help with acne?

Fiber benefits your overall health because your gut is linked to many other parts of your body, including your skin. One of the main reasons we break out is the food that we eat. A bad diet can generate free radicals, which cause oxidative stress in the cells and release substances that cause pimples and premature aging of the skin. Incorporating fiber into your diet can undo this damage. Here’s how:

  • Fiber can help to reduce fat absorption at the intestinal level, helping to prevent oily skin.
  • Foods that are rich in fiber can provide omega-3 and omega-6 fatty acids, which help reduce inflammation caused by acne.
  • Fiber improves gut microbiota, the friendly bacteria in our gut that helps the digestive system to eliminate waste and toxins.

Fiber benefits your overall health because your gut is linked to many other parts of your body, including your skin. 

  • Many foods with fiber contain phytoestrogens—hormones that help maintain hormonal balance and keep hormone-related acne in check.
  • Fiber-rich foods also contain vitamins and antioxidants, which help promote the regeneration of acne-affected skin cells

How can I get more fiber in my diet to help with acne?

The FDA recommends 21 to 25 grams of fiber daily for women and 30 to 38 grams for men in order to maintain gut function, and thus acne breakouts. Here’s you can get more fiber in your diet to help with your skin issues:

  • Eat plant-based foods like flaxseed, beans, avocados, and sweet potatoes
  • Take a fiber supplement 

Bellway fiber supplements are not only made with psyllium husk, but also contain no artificial ingredients, dyes, or sweeteners—they’re a completely natural way to get more fiber in your diet to help with acne. As with all supplements, confirm with your doctor before taking that it’s right for you. 

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