Meeting the NHS-recommended daily fibre intake of 30g could lead to healthier, plumper skin, according to dietitians and emerging research. Most UK adults fall short by about 10g, but improving fibre consumption may reduce inflammation and strengthen the skin barrier.
A 2025 study in the Journal of Investigative Dermatology linked short-chain fatty acids (SCFAs), produced when fibre is fermented in the gut, to anti-inflammatory effects that lock in moisture and diminish chronic inflammation, a key cause of wrinkles.
Registered dietitian Dr Linia Patel told Which? that a high-fibre diet reduces immune 'overactivation', which drives acne, eczema and premature ageing. SCFAs also help regulate immune responses and support a balanced skin microbiome, leading to clearer, calmer skin.
Dr Patel stressed that whole foods offer a complex mix of nutrients that supplements cannot replicate, advising a 'food first' approach with strategic supplementation only for specific deficiencies. The NHS recommends gradually increasing fibre intake and drinking plenty of water to avoid digestive discomfort.
Fibre-rich foods include fruits, vegetables, wholegrains, pulses, nuts and seeds. Simple swaps, such as choosing wholemeal bread or adding beans to meals, can help reach the 30g target. The NHS warns against sudden large increases, which may cause bloating or cramps.
