A diet high in fiber is recognized by many scientists to be a key dietary factor associated with prevention of chronic disease, such as heart disease, high cholesterol, obesity, diabetes, colon cancer and other cancers.  A diet high in fiber keeps your bowels regular and maintains proper elimination of unwanted wastes products to keep you healthy and your skin looking great.

The Standard American Diet is high in fat, sugar and processed foods deficient in nutrients and fiber. High fat, high sugar foods lead to increased oxidized fats and a diet devoid of essential nutrients needed for vibrant and healthy looking skin. Not only does a plant based diet have large daily servings of fruits and vegetables but it contains specific skin based nutrients important in cell regeneration.

In addition, a high fiber diet keeps your bowels regular. It is important to stay regular because it facilitates the removal of toxins from your body along with the waste products that are created in the digestive canal. Riding your body of waste product’s is the best formula for healthy skin.  Keeping hydrated while you increase your fiber intake is important, especially for the skin, so make sure you’re drinking enough water while you get more fiber.

How much fiber should you have each day?  The American Heart Association recommends fiber intake should be 25 to 30 grams of fiber per day from food, not supplements.  The Standard American Diet an average contains about 15 grams a day. That’s about half the recommended amount. So it is important to increase dietary fiber intake.

Dietary fiber can be soluble (able to dissolve in water) or insoluble. Fiber cannot be digested, however, soluble fiber is fermented by bacteria in the digestive tract, and absorbs water to become a gelatinous substance. Insoluble fiber has bulking action but is mostly not fermented.

Soluble fiber is found in varying quantities in all plant foods, including: legumes (beans, soybeans, peas), grains (oats, rye, barley), fruits (apples, prunes, plums, berries, pears, bananas), vegetables (broccoli, carrots, Jerusalem artichokes, potatoes, onions) and psyllium seeds.

Insoluble fiber is found in whole grains, green leafy vegetables, wheat, corn and oat bran, nuts and seeds, potato skins, flax seeds, vegetables (green beans, cauliflower, zucchini, celery) and in the skin of some fruits like apples.

A diet high in fiber contains a plethora of nutrients, such as Zinc, Selenium, Vitamin A and Vitamin E that nourish and replenish your skin. The best forms of dietary fiber are plant-based foods from your diet. So start today eating more green leafy vegetables, increase your water intake, and keep your bowels regular and your skin looking fresh and clear.

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