Fiber plays a very crucial role in men’s health. This carbohydrate is usually found in foods like fruits, vegetables, grains, beans, and nuts. It is digested differently in comparison to other carbohydrates.
Since fiber provides structure to the plant, the food we acquire contains some amount of fiber. Foods that constitute lots of fiber are given below:
- Legumes like lentils, beans, and peas.
- Nuts and seeds like almonds, peanuts, and pistachios.
- Fruits like apples, pears, oranges, and bananas.
- Vegetables like broccoli, Brussels, sprouts, and carrots.
- Whole grains, including barley, oats, brown rice, and whole-wheat products such as bread, pasta, and crackers.
- Whole wheat cereals like bran flakes, shredded wheat, etc.
- Berries that include blueberries, blackberries, and strawberries.
- Starch vegetables like corn and potato with skin.
How Much Fiber Does Men Intake?
The dietary guidelines recommend men take thirty-eight grams of fiber regularly. You can consume it in the form of refined whole grains and eat more produce. You can also try snacking on nuts and seeds and adding beans to your diet. Focus on a half cup of black beans as it provides you with eight grams of fiber. Fibers also helps to men to maintain erection health, if erection is not good then doctor prefer Suhagra 100 to increase the blood circulation in the body.Ensure to add fiber gradually and drink enough fluids to ease your digestive system into a more fiber-rich diet.
Let’s move further into the blog to understand why is it essential for men’s health.
Benefits Of Fiber In Men’s Health
Fibers are of two types, i.e., soluble and insoluble. Both of them are considered highly beneficial in getting rid of bad cholesterol (LDL) and reducing the risk of heart diseases. It also improves the sugar control of the blood and prevents diarrhea by adding bulk to stools.
Lowers The Risk Of Prostate Cancer
According to the new research, fiber is considered helpful in lowering the progression of prostate cancer. Fiber-rich foods contain Phytic acid, a non-digestible carbohydrate that slows the growth of prostate cancer tumors. It prevents them from advancing into the aggressive stage by cutting off the energy supply to the tumors. It decreases the number of blood vessels and reduces the amount of glucose pumped into the cell.
Consuming soluble fiber lowers LDL and total cholesterol. It binds with cholesterol particles in a person’s digestive structure and aids them in removing them from the body even before it is absorbed completely.
Prevents Diabetes and Strokes
When you exchange refined modicums with fiber-rich complete grains, it will lower the risk of stroke by 36 percent and of type 2 diabetes by 30 percent. And when these diseases have been eliminated the risk of heart disease tends to decline simultaneously.
Maintains Blood Pressure
A high-fiber diet, including whole wheat and oats, not only reduces the high blood pressure but also the pulse pressure.
Provides A Healthy Lifestyle
Fiber-rich foods reduce the risk of death from all types of cancer and cardiovascular diseases.
Normalize Bowel Movements
Taking dietary fiber not only increases the weight and size of the stool but at the same time softens it. When the stool is bulky, it becomes easy to pass and reduces the possibility of constipation. If you suffer from diarrhea, consuming fiber will solidify the stool and even add bulk to it.
Tips To Increase The Fiber Intake In Your Diet
Following are the tips that help in increasing fiber intake in the diet:
- Consider produces that have whole grain as their primary ingredients.
- Include the right amount of fluids along with fiber into your diet to prevent the problem of constipation.
- Gradually add fiber to your diet because intaking too much at once will lead to constipation, hampering, and bloating.
- Consume dried peas, legumes, and beans as your main dishes or as a diet dish.
- Consume whole-grain bread that has two to four grams of dietary fiber in a single slice.
- If you are a heart patient, ensure to intake cereals containing five grams of fibers per savings.
Therefore, while consuming fiber-rich foods like veggies, whole grains, and fruits, it naturally mixes with the bacteria in the stomach, causing gas and constipation. That is why it is advisable to increase the fiber intake slowly. It will not only help you in fighting other diseases but prostate cancer as well.