In alternative medicine, good skin is a reflection of a good digestive system. People with skin disorders such as acne, rosacea, and psoriasis often suffer from constipation, imbalanced "good" vs. "bad" bacteria, leaky gut, and other digestive conditions. The two most common sluggish digestion culprits are:
Culprit #1: Not Enough Water Water bathes cells and eliminates waste products, preventing constipation. 5 Ways to Boost Your Water Intake
Culprit #2: Not Enough Fiber Most people lack fiber in their diets - the average person eats only 12 g of fiber a day. In 2002, the National Academy of Sciences Food and Nutrition Board established recommended fiber intakes. For men aged 19-50 years, 38 g fiber is recommended, and for men over 50, 31 g fiber is recommended. For women aged 19 to 50 years, 25 g fiber is recommended, and for women over 50, 21 g fiber is recommended.
- Add Whole Grains - Choose whole grain products over refined. Have brown rice instead of white or make your own 50:50 combination.
- An Apple a Day - Have an apple, skin on, as a snack.
- Eat Cauliflower - Try this delicious Roasted Cauliflower recipe!
- High-fiber snacks - Snack on nuts, seeds, and dried fruit, such as dates, figs, and prunes.
- Try a "Prune Power" Smoothie - Prunes are a great source of fiber. Start your day with this tasty Prune Power smoothie.
- Eat Beans and Legumes - Open a can of your favorite beans or legumes. Rinse them well and add them to your meal.
- Ground Flaxseeds - For any easy fiber boost, sprinkle ground flaxseeds (available at health food stores) on rice, salads, oatmeal, or any other meal. Store flaxseeds in the fridge