Fibre Fuel: Boosting Men’s Digestive Wellness

You’ve probably heard the saying, “An apple a day keeps the doctor away.” Well, it turns out that the humble apple, along with other fibre-rich foods, plays a crucial role in maintaining a healthy digestive system. Fibres are like nature’s broom for your digestive system. Just like a broom sweeps up dust, fibre sweeps through your intestines, picking up all the little bits of waste, collecting them, and keeping everything running smoothly. 

It’s important to note that both sexes benefit equally from consuming adequate fibre. While there's no significant difference in fibre requirements between men and women, men may be more prone to certain digestive issues, such as constipation or diverticular disease, making fibre intake particularly important for their gut health. Gut health is a complex interplay of factors, including diet, lifestyle, and genetics. While both men and women share many similarities in their digestive systems, some notable differences can impact their gut health, including hormonal influences, dietary habits, stress, mental health, drug use, etc.

Let’s understand the basics. Dietary fibres are like the unsung heroes of our digestive system. Fibres are a type of complex carbohydrates that give structural support to various plant materials like leaves, stems, and roots. But unlike other types of carbohydrates, such as sugar and starch, that are broken down and absorbed by your digestive system, fibres remain undigested. Fibre passes through your digestive system and exits your body fully intact. This is what makes fibres unique. Let’s explore the expansive universe of fibre-rich foods for men's digestion.

Yes, there are different types of fibres. Fibres are primarily classified into two types: soluble and insoluble, based on their dissolving properties in water.

1. Soluble fibre: The gel maker

• Soluble fibre dissolves in water, forming a gel-like structure that helps prevent constipation. It is also helpful in maintaining blood cholesterol and sugar levels. 
• Soluble fibre-rich foods for men include oats, lentils, beans, apples, carrots, and citrus fruits (pulp included).  

2. Insoluble fibre: The bulk builder

• Insoluble fibre does not dissolve in water. This type of fibre increases the mass of the stool and facilitates the overall movement of material through the digestive tract. 

Insoluble fibre-rich foods include whole grains, wheat bran, wheat germ, and vegetables such as cauliflower, brinjal (eggplant), and spinach.

The benefits of fibre-rich foods for men's digestion include the following:

Fibres add bulk to the stool and soften it, which helps in a smoother bowel movement, preventing constipation. Since fibre absorbs water, it can also help solidify loose and watery stool.

Fibres become food for several beneficial bacteria that live in our gut. These gut bacteria produce various enzymes that help us absorb several vitamins, such as B1, B9, B12, and K. 

Fibre-rich foods take longer to digest and keep you feeling full all day. This reduces your overall calorie intake by curbing overeating and unhealthy snacking.

Fibre helps reduce cholesterol levels, supporting overall heart health.

A diet consisting of soluble fibre-rich foods can help in slowing down the absorption of sugar in the small intestine. This helps manage sudden spikes in blood sugar levels after meals.

Fibres promote gut health and help in maintaining a robust gut microbiome, which may contribute to reduced risk in several types of cancer, particularly colorectal cancer.

• Men aged below 50: Aim for at least 38 grams of fibre daily, 
• Men aged 50 and older: A minimum of 30 grams of fibre per day is recommended.

If your daily fibre intake is lower than the recommended value, try including more whole-grain products, fruits, leafy vegetables, lentils, beans, legumes, and nuts in your diet.

Processed foods such as pulp-free fruit juices, white bread, and non-whole grain muesli cereal can have a lower fibre content. The processing of food grains for these products removes the outer coat (bran), reducing the available fibre content.

Switch to products that contain whole grains that are minimally processed. Opt for whole-grain bread, brown rice, quinoa, oats, and whole-wheat pasta. These provide both soluble and insoluble fibre.

Make sure to include at least half a cup of vegetable or fruit salad with every meal. 

Lentils and other dals, such as urad dal, are full of fibre.  Make sure to consume at least two varieties of legumes daily.

Snack on vegetable and fruit products. Choose high-fibre snacks like boiled or roasted peanuts, oil/butter-free popcorn, digestive biscuits, dry fruits, and nuts.

Yes, a high-fibre diet is good for men’s digestive health. However increasing the daily fibre intake suddenly elevates the chances of abdominal bloating. To help your gut adjust to this change, gradually increase your daily fibre intake over a few weeks. So, why are you waiting? Gain the superpowers of fibre and start your wellness adventure today.

Fibre absorbs water and bulks up the contents of the digestive system. This, in turn, helps in smoothing the flow of digestive contents in your digestive tract.

The daily recommended fibre intake for men ranges between 30-38 grams depending upon the age.

Insoluble fibre increases the movement of materials through the digestive tract, while soluble fibre absorbs water and bulks up and slows down the materials, which helps in better absorption of nutrients.

Fibre acts as food for several beneficial bacteria that live in the gut. They help in the absorption of several nutrients, such as vitamins.

Soluble fibres help lower cholesterol by binding to it in the intestines and helping the body remove it.

Regular bowel movements, feeling full after meals, and having a stable energy level are signs that you are getting enough fibre in your diet.