Achieving the daily fibre intake recommended by the NHS may naturally enhance skin appearance, making it look 'healthier and more plump', according to experts. Despite its benefits, most adults fall short of this target.
How Fibre Benefits Skin Health
Fibre is essential for reducing the risk of certain cancers, stabilising blood sugar, and lowering 'bad' cholesterol. Beyond internal health, adequate fibre intake can significantly improve skin radiance. A 2025 study published in the Journal of Investigative Dermatology (JID) linked short-chain fatty acids (SCFAs), produced from fibre fermentation, to anti-inflammatory properties that strengthen the skin barrier. This helps skin retain moisture, maintain a plump appearance, and reduce low-grade chronic inflammation, a primary cause of wrinkles. High-fibre diets boost SCFA production, while low-fibre diets decrease them.
Registered dietitian Dr Linia Patel explained to Which? that reduced inflammation from fibre prevents immune 'overactivation', which is a key driver of acne, eczema, and premature skin ageing. Emerging research also suggests SCFAs help regulate immune responses in the skin and support a balanced microbiome, leading to clearer, calmer skin.
Recommended Fibre Intake
According to the NHS, adults should aim for at least 30g of fibre per day. Children require less, based on age: 2–5 years need about 15g, 5–11 years need 20g, and 11–16 years need 25g. On average, adults miss their daily target by about 10g. Adequate fibre intake is linked to reduced risk of heart disease, stroke, type 2 diabetes, and bowel cancer. The NHS emphasises drinking plenty of water to help fibre function properly and prevent constipation.
Should You Take Fibre Supplements?
Fibre supplements are not a substitute for whole foods. Dr Patel stated that whole foods offer a complex matrix of nutrients—fibre, protein, healthy fats, vitamins, minerals, and phytochemicals—that work together to support gut health, reduce inflammation, and protect skin from oxidative stress. Supplements containing isolated nutrients cannot fully mimic these benefits. She recommends a 'food first' approach, using supplements only strategically to address specific deficiencies.
Foods to Boost Fibre Intake
The NHS advises obtaining fibre from a variety of sources. Simple swaps include:
- Choosing higher-fibre breakfast cereals like plain wholewheat biscuits, shredded whole grain, or porridge.
- Eating wholemeal or granary bread, or higher-fibre white bread.
- Opting for wholegrains like wholewheat pasta, bulgur wheat, or brown rice.
- Eating potatoes with skins on, such as baked or boiled new potatoes.
- Adding pulses like beans, lentils, or chickpeas to stews, curries, and salads.
- Snacking on fresh fruit, vegetable sticks, rye crackers, oatcakes, and unsalted nuts or seeds.
- Including plenty of vegetables with meals, as sides or in sauces and stews.
Introduce fibre gradually over several weeks to avoid digestive issues like bloating and cramps, and drink sufficient water. Consult a doctor before making significant dietary changes, especially if you have a sensitive digestive system.
