[10 ways to take probiotics to support intestinal health and have a positive effect on the resident bacteria on your skin] Part 4 **Intake of dietary fiber**

Eating foods rich in dietary fiber, which feeds intestinal bacteria, supports the increase of good bacteria and improves skin condition.

Dietary fiber is a nutrient that has a positive effect on health, contributing to maintaining intestinal health and promoting bowel movement. Below are the types and characteristics of foods rich in dietary fiber.

  1. **grain:**

- **Features:** Brown rice, whole wheat, oats, and more provide a rich source of dietary fiber.

- **Benefits:** Supports intestinal health and promotes satiety.

  1. **vegetables:**

- **Characteristics:** Spinach, broccoli, carrots, pumpkin, etc. contain a lot of dietary fiber.

- **Effect:** Promotes bowel movements and contributes to antioxidant effects.

  1. **fruit:**

- **Features:** Apples, bananas, strawberries, oranges, etc. are rich in dietary fiber.

- **Effects:** Adjusts the intestinal environment and allows you to ingest vitamins and minerals.

  1. **beans:**

- **Features:** Chickpeas, black beans, lentils, soybeans, etc. have high dietary fiber content.

- **Effects:** Slows down the rise in blood sugar levels and gives a feeling of fullness.

  1. **Nuts and Seeds:**

- **Features:** Almonds, walnuts, chia seeds, flax seeds, and more provide dietary fiber.

- **Benefits:** Supports cardiovascular health and promotes satiety.

  1. **Dairy products:**

- **Features:** Yogurt and kefir provide dietary fiber along with good bacteria.

- **Effects:** You can increase the number of good bacteria in your intestines and also take in nutrients such as calcium.

  1. **Quinoa:**

- **Features:** Quinoa is rich in not only protein but also dietary fiber.

- **Benefits:** Gluten-free, nutritious and satiating.

  1. **Root vegetables:**

- **Characteristics:** Sweet potatoes, potatoes, carrots, etc. contain a lot of dietary fiber.

- **Effects:** Slows down the rise in blood sugar levels and promotes bowel movements.

By incorporating these foods into your diet in a well-balanced manner, you can get the appropriate amount of dietary fiber. In order to maintain a healthy diet, it is important to eat a combination of diverse foods.


"Skin is a sign of love. The secret to beauty is to take care of yourself and treat yourself kindly." - Camilla Belle


I hope today is a great day for you and your skin.

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