Nutrition Considerations for Men: Fiber

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All About Fiber

This month, in celebration of Men’s Health Month, we’re switching gears and putting males into the spotlight to dive deeper into everything to do with men’s health. In addition to releasing a men’s health Nutrition Score, we’ll be uncovering some key nutrition considerations for males to keep in mind.

For this blog in particular, we’ll be talking all about fiber, a type of carbohydrate that many men aren’t getting enough of in their diets. 

Its Function

Fiber are chains and branches of sugars linked together in a way that you can’t digest, so these types of carbohydrates provide little energy. Instead, they pass through the digestive system without being broken down. They hold onto water which helps you feel full and regulates bowel movements. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.

There are two types of fiber, soluble and insoluble which are both beneficial to your health. Soluble fiber, dissolves in water and can help lower glucose levels as well as help lower blood cholesterol. Insoluble fiber does not dissolve in water and can help food move through your digestive system, promoting regularity and helping prevent constipation.

Men & Fiber

Fiber appears to lower the risk of heart disease (1), which is the leading cause of death for men in the United States (2). 

Fiber & Your Diet

Children and adults need at least 25 to 35 grams of fiber per day for good health, but most Americans get only about 15 grams a day (1). As you increase your fiber intake, it is important to drink lots of water. Good sources of fiber include legumes, like yellow beans, navy beans, black beans, whole grains and cereals like bran, oats and vegetables and fruits, like artichokes and raspberries.

Tracking Fiber In Cronometer

To make sure you’re getting enough fiber in your diet, if you’re not already, start tracking your food in Cronometer!

In the mobile app, navigate to your Daily Report and you should see your fiber intake under the carbohydrates section. You can also click on this to edit your targets, see your top sources and to learn more information about fiber in general.

On the web app, you can scroll down on your Diary Screen (main page) to see fiber listed under the carbohydrates section. You can hover over to learn more information or click to edit your targets and view your top sources.

Resources

1. The Nutrition Source, Harvard T.H. Chan School of Public Health. Link

2. Men and Heart Disease, Centers for Disease Control and Prevention. Link

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