When we talk about healing acne, fiber is probably the last thing you’re thinking about. It’s not sexy. It’s not trending. And it’s definitely not getting the same hype as collagen powders or fancy serums. 

So today, we’re breaking down why fiber might just be your skin’s new bestie. We’re talking gut health, glowing skin, and the actually doable ways to hit your fiber goals, without loading up on carbs or feeling overwhelmed.

Let’s get into it.

What Even Is Fiber (and Why Should You Care About It)?

Okay, quick science moment: Fiber is a type of carbohydrate that your body can’t fully digest. Here are SIX different ways fiber directly supports clear, healthy skin.

It’s a prebiotic powerhouse

Fiber feeds your good gut bugs. A healthy gut = reduced inflammation = fewer breakouts.

It keeps things… flowing

Fiber adds bulk to your stool (glamorous, I know), which keeps you regular. This helps your body eliminate waste—including excess estrogen, a major player in hormonal acne.

It’s anti-inflammatory

Acne is a form of chronic inflammation. Fiber-rich foods help calm that fire, not just in your gut, but in your whole body.

It stabilizes blood sugar

Spiked blood sugar can lead to insulin surges, which throw your hormones off and trigger breakouts. Fiber slows down digestion, which keeps blood sugar stable and skin calm.

It helps your skin absorb nutrients

Slower digestion = better absorption of the vitamins and minerals your skin needs to glow.

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How Much Fiber Do You Need Per Day?

Here’s your simple target:

• Around 140 lbs? → 25g fiber per day
• Around 200 lbs? → 30g fiber per day

If you’re not tracking your food, it’s really easy to fall short. That’s where a little strategy (or a scoop of psyllium husk in water) can go a long way.

Pro tip: I like adding SunFiber or psyllium husk powder to water first thing in the morning. It’s an easy, no-brainer way to get ahead of your fiber goal before breakfast even starts.

Fibrous Carbs vs. Starchy Carbs (Yes, It Matters)

Not all carbs are created equal when it comes to fiber and skin health.

Okay, so here’s the deal: carbs aren’t the enemy. But when it comes to healing your skin and supporting your gut, the type of carb you choose matters a lot more than you’ve been led to believe. Think gut-loving meals that keep your blood sugar stable and your digestion happy, not ultra-processed stuff that leaves you bloated and breaking out.

Let’s break it down.

Fibrous carbs are your skin’s besties. These are the carbs that are naturally high in fiber and low in sugar, which means they keep your blood sugar stable, support healthy digestion, and feed the good gut bacteria that help lower inflammation (aka reduce breakouts).

Fibrous carbs (aka your skin’s bestie):

These are low-glycemic, high-fiber, and support blood sugar balance + digestion.

Go-to options:

• Green beans
• Zucchini
• Cauliflower *(never raw)
• Broccoli *(never raw)
• Brussels sprouts *(never raw)
• Kale *(never raw)
• Raspberries
• Blackberries
• Strawberries
• Apples *(the peel makes it higher in fiber, but also more difficult to digest)
• Avocado
• Chia seeds *(in moderation)
• Flaxseeds *(in moderation)
• Artichokes
• Asparagus
• Leafy greens

These foods are nutrient-dense, low glycemic, and packed with prebiotic fiber that keeps your digestion regular and your skin happy. They’re what we call “high fiber, low impact,” and they’re the MVPs of your clear skin plate.

Please note the caveats marked with a * for these foods. While these foods are high in fiber, they are also more difficult to digest, especially raw. So be more mindful of not eating these foods too much, and NEVER RAW. 

Now on the flip side, we’ve got starchy carbs. These are still totally fine in moderation (we love balance around here!), but they’re easier to overdo and don’t offer as much fiber bang for your buck. Starchy carbs are higher on the glycemic index, which means they raise your blood sugar more quickly, and unstable blood sugar is one of the sneakiest acne triggers.

Starchy carbs (not “bad”, just be smart about it):

• Potatoes
• Rice
• Pasta
• Bread
• Watermelon
• Ripe bananas

Again, these aren’t “bad foods.” But they’re not helping you hit that 25–30g daily fiber goal, and if you’re not pairing them with protein and fat, they can contribute to hormone imbalances and inflammation (aka breakout city).

But don’t stress—you can still eat them. Just:

1. Eat them with protein and fat to slow the sugar rush
2. Don’t rely on them as your fiber source
3. Use a sneaky trick called resistant starching (more on that next!)

Focusing on fibrous carbs instead of just cutting carbs entirely is such a game-changer. You get all the benefits of fiber (detox, digestion, blood sugar balance, gut health) without the crash or the cravings. It’s not about restriction—it’s about choosing the carbs that work with your body, not against it.

How to Make Carbs “Skin-Friendly” with Resistant Starch

Love rice or potatoes? Me too. Here’s where resistant starches come in. When you cook and cool starchy carbs, they become resistant to digestion (aka they act more like fiber!).

Here’s how to turn your starches into resistant starch:

For Rice:

1. Cook with a fat like butter or coconut oil
2. Let it cool in the fridge
3. Reheat and enjoy

This makes the rice harder to digest, which means it doesn’t spike your blood sugar like fresh rice would. Bonus: Your gut bugs love it!

For Potatoes:

1. Cook first (boil, roast, etc.)
2. Add fat after cooking
3. Cool completely, then reheat

Note: You can do this with legumes too (if you prep them properly—soaked and cooked from scratch).

The Carb-to-Fiber Ratio You Need to Know

Want an easy way to spot blood-sugar-friendly foods? Use this formula:
Total carbs ÷ grams of fiber = Glycemic Load

You want that number to be 6 or lower.

Example:

• A food with 18g carbs and 3g fiber = 6
• A food with 30g carbs and 2g fiber = 15 (not this!)

This is a game-changer for balancing blood sugar and avoiding those breakout-triggering insulin spikes.

Tips to Hit Your Daily Fiber Goals Without Overdoing Carbs

Getting 25–30g of fiber a day doesn’t have to mean loading up on heavy carbs or eating bland salads on repeat. Here are some easy, realistic, and blood sugar-friendly ways to sneak in more fiber—without stressing your skin (or your gut). 

• Add chia or flax to smoothies, yogurt, or oats
• Keep berries and chopped veggies prepped and ready
• Use cauliflower rice or zucchini noodles in place of starchy carbs
• Try a fiber supplement if you’re consistently falling short
• Start slow—too much fiber too fast can cause bloating

Final Thoughts

Look, I know fiber doesn’t get the spotlight, but it should. Fiber is way more than a digestion tool. It’s a skin support powerhouse.

If you’re eating clean, hydrating, and doing “all the right things” and still breaking out, this might be the piece you’re missing.

The good news? It’s fixable. You don’t need to overhaul your whole diet. You just need to be more intentional with your fiber-rich foods and how you pair your carbs. Nourishing and healing your gut with fiber-rich foods can help clear your skin from the inside out—no harsh diets or food fear required.

Clear skin isn’t about restriction—it’s about strategy. 

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Which fiber-rich food are you adding to your plate this week? Let me know in the comments—or forward this to a friend who still thinks bread is fiber (we’ve all been there).

And hey, if you want more skin + gut healing tips that actually work, come check out my acne healing course Root Cause Radiance. Or if you just need help with meal planning, check out my ChatGPT acne healing meal generator prompt.  

You’ve got this,

Ally