Benefits of Fiber For Acne
Just like water, fiber flushes waste out of your body. Your body produces waste and all of us are constantly taking in small amounts of pesticides from our food, lead and chlorine from our water, and pollution from the air. None of these things are good for your body. When your body is unsuccessful at releasing such things, it can lead to acne, and other health problems.
What are roughages?
Roughages also known as dietary fibers are certain food elements that cannot be digested by enzymes within the human gastrointestinal tract; they consist of:
- Celluloses
- Hemicelluloses
- Lignin
- Pectins
What does fiber do?
Regular consumption of dietary fibers are a healthy habit a major reason for this is the relationship between the amount of fiber in the diet and the quantity and consistency of stool produced as well as the stool transit time.
In 1972, Burkitt compared the health of populations in developed countries, who typically consume low amount of dietary fiber with those of developing countries who generally have higher intakes. The intake of fiber and its effect on stool transit time in developed and developing countries were contrasted. According to the study, African villagers passed 400g of stool per day with an average transit of 35 hours while English boys and a group of Navy personnel passed an average 108g of stool per day with an average transit time of 67 hours.
Other studies have linked poor dietary fiber consumption typical of western diets with the following disease conditions:
- Irritable bowel syndrome
- Chronic constipation
- Diverticular disease
- Appendicitis
- Hemorrhoids
- Hiatus hernia
- Gallstones
- Colonic carcinoma
- Atherosclerosis
Good Sources of Fiber:
Soluble fibers Legumes (peas, soybeans and other beans); oats, rye, chia and barley; some fruits and fruit juices; vegetables such as broccoli and carrots; root vegetables such as potatoes, sweet potatoes and onions; psyllium seed husk
Insoluble fibers Whole grain foods; bran; nuts and seeds; vegetables such as green beans, cauliflower, zucchini and celery; the skins of fruits such as tomatoes
Health Tips:
- Eat whole fruits instead of drinking processed fruit juices
- Replace white rice, bread and pasta with brown rice and whole grain products
- Choose whole grain cereals for breakfast
- Snack on raw vegetables instead of chips, crackers or chocolate bars
- Substitute legumes for meat two to three times per week in chili and soups
- Experiment with international dishes that use whole grains and legumes as part of the main meal or in salads.
Increasing your how much fiber you eat won't clear up acne on its own - but when you eat more fiber and follow the rest of the steps outlined in the Acne X Factor guide you can experience a rapid clearing of acne that most dermatologists would say is impossible.