Fibre - The Zen for Men's Digestive Health

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.

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.

Anchor text: Types of dietary fibres.

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

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).

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:

Smooth Bowel Movements - 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.

Happy Gut Microbiome - 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.

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

Healthy Heart - Fibre helps reduce cholesterol levels, supporting overall heart health.

Blood Sugar Control - 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 level after meals.

Reduced Cancer Risk- 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.

<Pull out quote>

A well-functioning digestive system plays a crucial role in our overall well-being. From breaking down food to absorbing nutrients, the gut performs essential functions that impact our daily lives.

- Dr Ram Chandra Soni, MD, DM Gasteroenterology, Faridabad.

<Pull out quote>

Anchor text: Daily fibre requirement for men.

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.

<explainer breaker>

H4: Quick explainer

Fibres present in whole grains, fruits, and vegetables are essential for gut health and overall well-being. Adequate fibre intake aids in smooth bowel movements, weight reduction, prevention of blood sugar spikes, and supports heart health.

<expliner breaker>

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

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

Don’t skip on legumes - Lentils and other dals, such as urad dal, are full of fibre. Make sure to consume at least two varieties of legumes daily.

Mindful snacking - 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. But 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.

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.

Sources:

1.https://www.nih.gov/news-events/nih-research-matters/health-benefits-dietary-fibres-vary

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/