Skin 'looks healthier and more plump' with NHS-backed daily diet habit

People could naturally make their skin look healthier by meeting a daily NHS target that few actually manage. Experts say that fibre is crucial for several reasons, including lowering the risk of certain cancers , stabilising blood sugar levels, and reducing 'bad' cholesterol . Beyond feeling healthier on the inside, eating enough fibre can significantly improve the radiance of your skin. Research such as this 2025 study , published in the Journal of Investigative Dermatology (JID), made a connection between short-chain fatty acids (SCFAs) entering the bloodstream and their potent anti-inflammatory properties. It found that SCFAs can strengthen the skin barrier , enabling skin to lock in moisture and maintain a 'plump' appearance, while also helping to diminish low-grade chronic inflammation, a primary cause of skin wrinkles. A high-fibre diet boosts SCFA production, while low-fibre diets decrease them, reports the Express . Dr Linia Patel told Which? that fibre impacts skin health because reduced 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." Understanding how much fibre a person requires depends on their age. According to the NHS , adults should aim for at least 30g per day, while children need less. The NHS recommends that children aim for similar amounts, but appropriate to 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 miss their daily recommended fibre intake by about 10g. There is evidence that consuming plenty of fibre is linked with a reduced risk of heart disease, stroke, type two diabetes and bowel cancer. The NHS said: "It's important to keep drinking, especially water, [as it] encourages the passage of waste through your digestive system and helps soften poo. Fibre acts like a sponge, absorbing water. Without fluid, the fibre cannot do its job and you'll get constipation." Taking fibre supplements should rarely be considered a solution for the typical adult who doesn't regularly meet their NHS-recommended daily fibre target of 30g. Wherever possible, the best results come from the fibre found in what we eat and drink. If you have any questions or concerns, speak to your GP, and consult a doctor before beginning 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 recommended constructing a "diverse, fibre-rich diet" and utilising supplements "strategically" to address specific deficiencies or support particular requirements, rather than depending on them as a quick fix for skin health. The NHS claims that it's essential to obtain fibre from a range of sources, as consuming too much of a single type of food may not provide a healthy and balanced diet. There are several straightforward swaps and choices that could result in greater fibre consumption, 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. Introducing large amounts of fibre quickly can cause digestive issues and unpleasant side effects, such as bloating and cramps. Gradually increase your intake over several weeks and ensure you drink sufficient water to help the fibre pass through your system. If you have a sensitive digestive system, seek medical advice before making significant lifestyle changes. Your doctor can help you make the most suitable adjustments based on your individual health needs.