What is Fiber?
Fiber, also known as roughage, stems from components of plant foods. Unlike fats, proteins, and carbs, we are not able to digest fiber with our gastric enzymes.
Photo by Andrea Piacquadio from Pexels
I know what you’re thinking. What’s the point of eating fiber in the first place then?
Even though we can’t digest fiber and use it like we do proteins, it still serves of major digestive importance. It comes in two forms: soluble and insoluble.
Soluble fiber can be dissolved in water. When you consume this particular type it attracts water to whatever you’ve consumed. This aids in the overall digestive process of your food as it passes through your intestinal tract.
Insoluble fiber can NOT be dissolved in water. Instead of water, this fiber attracts and adds more bulk to your stool. This process actually ensures more stool is efficiently passed and prevents issues like constipation from happening.
Neither soluble nor insoluble is better than the other. It’s actually recommended to consume a healthy portion of both from a variety of plant-based sources.
What Does Fiber Do?
We know carbs give us energy and proteins help build muscle tissue, but what about fiber? Since it’s digested or absorbed, think of fiber more like your gut normalizer.
Fiber helps:
- Regulate bowel movements and prevent constipation
- Lower our hunger levels by keeping us feeling full longer
- Balance our blood sugar levels
Secondary effects of adequate fiber intake include:
- Lower risk of heart disease
- Blood Pressure control
- Diabetes Control and prevention
- Weight loss and/or management
- Lowering overall cholesterol score.
Constipation, for men and women, is one of the most common gastrointestinal complaints seen in the U.S.
Ensuring that you consume enough fiber DAILY has been shown to both alleviate and prevent constipation altogether.
The issue in the U.S. is not a lack of fiber availability but consumption. On average, an adult male eats about 18 grams of fiber in a day. Dietary Guidelines for Americans recommend getting about 38 grams for men.
Why Do Men Need More Fiber?
Recent large group studies show men only getting about 1/3 to 1/2 of the recommended amount of daily fiber. We’ve got some work to do fellas.
When it comes to our health, many men are notorious for not making healthy food choices. These decisions directly impact the many chronic health issues plaguing the male population today. Diseases like heart disease due to high blood pressure and obesity due to constipation are some of the most impactful.
Heart Disease and High Blood Pressure
High blood pressure, or hypertension, is the leading contributor to heart disease. Heart disease is the #1 cause of death in men. #1. That’s huge, and not in a good way. Taking simple steps to increase your daily fiber can help regulate your blood pressure and lower your risk of heart disease.
I’ve mentioned during my Men’s Health Week article that I’m all for being #1, but not this time.
Photo by Robina Weermeijer on Unsplash
Almost 80% of men over 50-55 years of age have reported having hypertension and the number only continues to get worse.
You’re probably thinking, “Well this doesn’t apply to me, I’m young.” Not yet it doesn’t. As we get older though, blood pressure management gets harder, so don’t wait. In this case, prevention is key. A well-balanced diet with good sources of fiber can help in that prevention. Thus, preventing heart disease.
The fiber will help to lower cholesterol, regulate fluid in the body, and keep your bowel movements consistent.
Obesity and Constipation
Obesity rates in America, especially in men, continue to rise drastically.
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The continued spike in obesity is linked to poor nutritional choices and overall lack of physical activity. One of the biggest tools to aid in weight loss and management is, you guessed it, fiber.
Since it comes in two forms, it has two unique effects on the gut depending on which one you eat. One attracts water while the other attracts bulk. This is why it’s strongly recommended to eat a variety of both kinds in our diets.
Both fiber types work in unison to keep your bowel movements regular and avoid constipation. It also regulates the fluid in our guts which can help pass the stool more efficiently and lower bloating. Low fiber diets link directly to constipation and weight gain due to the incomplete clearance of stool from the gastrointestinal tract.
Similarly to high blood pressure obesity in men can have widespread effects on the body. Health issues like heart disease, diabetes, stroke, cancers, and even our sexual health can all be affected.
7 Easy Ways to Get More Fiber
Thankfully, fiber is all around us and easy to find at our local grocery stores. Here are 7 easy ways to add more fiber to your diet daily. Whether you prefer it in a smoothie, a meal, or a supplement, there are plenty of unique ways to get int more fiber.
1. Breakfast of Champions
Photo by Heather Barnes on Unsplash
The classic breakfast staple can be a great way to start your day off with a healthy dose of fiber. Use caution with popular cereal brands. Over the years, cereal has gone from being nutritious to being almost as bad, if not worse, than eating a candy bar for breakfast.
- Look for high fiber cereals and brans
- 100% All-Bran contains 17.6 grams/cup of fiber
- Avoid ones that are heavily processed and loaded with sugar
2. Daily Harvest
Maybe your mornings are too hectic to sit down and enjoy some cereal, I feel you. Luckily Daily Harvest is here to save you. (affiliate link)
They have a wide variety of on the go breakfast smoothies packed with nutritious, fiber-packed ingredients like:
- avocados (10g/oz)
- Blackberries (7.6/cup)
- even chocolate! (2g/oz)
3. Meat Mix Up
If you operate on a mostly carnivorous diet try swapping out the meat for beans or lentils 2-3 times a week.
Beans are a fiber powerhouse racking in 10grams of fiber in one cup!
If you are curious about switching up your diet to be a little more plant-based, you can check out my experience with it and how easy it was!
4. Popcorn
Photo by Altin Ferreira on Unsplash
Yes, you read that correctly! Your favorite movie night snack also contains 3.6 grams of fiber for every 3 cups air-popped.
- Be wary of which popcorn you buy as most will be loaded with additional sugar, salt, and butter. Avoid those brands and looked for more natural brands
5. Supplements
I like to think of supplements as a last resort type effort.
Yes, they keep your bowels moving, but they do not supply you will any nutritional value.
Aim to keep your fiber intake plant-focused.
Should you decide to try a fiber supplement, Pure4Men’s Dietary Supplement (affiliate link) is a great choice for staying regular.
You can use code: NOAH20 @ checkout for 20% off your order
(***Consult with your physician before starting any supplements as they may interact with any health issues or current medications***)
6. Snack Swap
I can’t deny it, I love to snack. The hard part is keeping my snacking options healthy.
Photo by Tetiana Bykovets on Unsplash
If you’re like me, try mixing almonds(plain) with dark chocolate(sugar-free).
This combo is the perfect snack to keep in your office, purse, or wherever you find yourself craving a mid-day snack.
-
- This makes slowing adding fiber into your routine also a lot easier on your gut as well.
- Almonds (3.5g/oz)
- Dark chocolate (2g/oz)
7. Pear Perfection
Switch out your old ‘apple a day’ method for a pear. (sorry no catchy phrase with pear)
1 large pear with skin has roughly 7 grams of fiber!
That’s more than double the average apple. Take that ‘apple a day’ method.
Photo by Monika Grabkowska on Unsplash
Add some fresh pear slices to your salad topped with walnuts and you’ve got one fiber-packed meal.
Remember, Fiber = Friend
As you find more ways to up your daily fiber level, remember to start off slow. Give your gut some time to adjust as you slowly increase your intake. While increasing it, be sure to also increase your water consumption as well. The two work hand in hand.
If you have any gastrointestinal health concerns or current issues be sure to consult your physician before making any major diet or supplement changes.
Fiber should be one of your best friends when planning out your nutritional and health goals. Don’t leave your best friend behind! Make sure they are with you every step of the way.
Want to Know More?
Are you looking for new and healthy alternatives to recharge your mood, enhance your workouts, maybe even boost your sex drive?
Have you tried pills, drinks, or other supplements that you can’t even pronounce the ingredients of?
Photo by Andrea Piacquadio from Pexels
A well-balanced fiber diet is not only necessary but will also leave you feeling less bloated and more energized.
If you’re looking for more information on fiber sources, plant-based dieting, and how to add it to your daily fitness plan let’s chat!
Sign-up here and we can discuss in private either your fitness goals, self-esteem goals, and even your bedroom goals 😉
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