Getting enough of this in your diet may help your health (Image: Getty)
People could improve the appearance of their skin and their overall health by achieving an NHS diet goal. Experts claim that fibre is important for many reasons, including reducing the risk of certain cancers, stabilising blood sugar levels, and lowering ‘bad’ cholesterol.
Aside from feeling better on the inside, having enough fibre in your diet can play a major role in how healthy your skin looks and feels. Research such as this 2025 study, published in the Journal of Investigative Dermatology (JID), found a link between short-chain fatty acids (SCFAs) entering the bloodstream and their powerful anti-inflammatory effects.
It suggested that these can boost the skin barrier, helping your skin to retain moisture and stay ‘plump’ looking, as well as help reduce low-grade chronic inflammation, one of the main causes of skin wrinkles. A high-fiber diet increases SCFA production, while low-fibre diets reduce them.
Dr Linia Patel explained to Which? that fibre affects skin health because lower inflammation means less immune ‘overactivation’. The registered dietician said: “This overactivation is a key driver behind common skin concerns like acne, eczema and premature skin ageing.
“Emerging research also suggests SCFAs can help to regulate immune responses in the skin and support a more balanced microbiome. Both of which are linked to clearer, calmer skin.”
How much fibre do I need?
Knowing how much fibre a person needs will depend on age. According to the NHS, adults should aim for at least 30g per day, with children needing less. The NHS suggested children should be aiming for something similar, but in line with their age:
- Aged two to five: need about 15g of fibre
- Aged five to 11: need about 20g
- Aged 11 to 16: need about 25g
The NHS reports that, on average, adults fall about 10g short of their daily recommended fibre intake. There is evidence that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type two diabetes and bowel cancer.
Should I be taking fibre supplements?
Taking fibre supplements should rarely be seen as a solution for the average adult who doesn’t often meet their NHS-backed fibre target of 30g daily. Where possible, the best results come from what fibre can be found in what we eat and drink. If you have any questions or concerns, speak to your GP, and consult a doctor before starting any new supplements.
Dr Patel told Which?: “When it comes to skin health, whole foods offer something supplements simply can’t replicate – a complex, synergistic matrix of nutrients. Fibre, protein, healthy fats, vitamins, minerals and phytochemicals all work together to support gut health, reduce inflammation and protect the skin from oxidative stress.
“For example, a meal rich in plant foods delivers not just fibre for SCFA production, but also antioxidants like polyphenols that help to defend against skin ageing, which many supplements that contain an isolated nutrient can’t fully mimic. As a dietitian, my approach is always food first.”
She suggested building a “diverse, fibre-rich diet” and using supplements “strategically” to fill specific gaps or support particular needs, rather than relying on them as a shortcut to skin health.
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What kind of foods should I be thinking about more?
The NHS says that it’s important to get fibre from a variety of sources, as eating too much of one type of food may not provide you with a healthy and balanced diet. There are a few simple swaps and choices that could lead to more fibre intake, such as:
- Choosing a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix), plain shredded whole grain (like Shredded Wheat), or porridge made with oats is also a good source of fibre.
- Eating wholemeal or granary breads, or higher-fibre white bread.
- Choosing wholegrains like wholewheat pasta, bulgur wheat or brown rice.
- Eat potatoes with their skins on, such as a baked potato or boiled new potatoes.
- Add pulses like beans, lentils or chickpeas to stews, curries and salads.
- For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes, and unsalted nuts or seeds.
- Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.
Suddenly introducing a lot of fibre can lead to digestive problems and unpleasant side effects, such as bloating and cramps. Increase your intake gradually over a few weeks and remember to drink plenty of water to help the fibre move through your system.
If you have a sensitive digestive system, consult a doctor before making major lifestyle changes. They can help you make the best adjustments based on your personal health.
This story originally appeared on Express.co.uk
