Beyond Protein The Crucial Role of Fiber in Men

By Dr. David Samadi

Men often prioritize protein, assuming it’s the key to optimal health. However, there’s another essential nutrient that most men overlook—fiber. According to a 2021 survey, a mere 5% of adult men in the U.S. meet their daily fiber needs, significantly below the recommended intake of 38 grams per day for a 2,000-calorie diet (25 grams for women). Men consume only about 17.4 grams of fiber daily, less than half of what they should be getting.

What is Fiber and Where Can You Find It?

Fiber is a type of carbohydrate exclusively found in plant-based foods, as no animal products contain it. It comprises indigestible parts like leaves, stems, and other edible plant components. Remember this: There are two primary types of fiber – soluble and insoluble.

• Soluble fiber forms a gel-like substance when dissolved in water in the digestive tract. Foods rich in soluble fiber include oatmeal, beans, fruits like apples and citrus, and vegetables like eggplant and beets.
• Insoluble fiber maintains its integrity as it traverses the digestive system, adding bulk to stool. It’s found in whole wheat flour, nuts, seeds, and vegetables such as carrots and cauliflower.

Benefits Beyond Bowel Health

While fiber is known for promoting regular bowel movements, its benefits extend far beyond that:

• Heart Health: Fiber aids in reducing cholesterol levels, particularly LDL (“bad”) cholesterol, thus lowering heart disease risk.
• Weight Management: Fiber promotes a feeling of fullness, curbing overeating and aiding weight control.
• Blood Sugar Regulation: Fiber has the ability to slow the absorption of sugar, helping manage blood sugar levels.
• Longevity: Studies suggest that fiber-rich diets help lead to a longer lifespan by reducing the risk of heart disease and certain cancers.

Prostate Health and Fiber

Research has also linked fiber intake with reduced risks related to prostate health. Phytic acid, found in fiber-rich foods, has been associated with slowing prostate cancer progression, highlighting another critical reason for men to prioritize fiber in their diets.

Practical Tips to Increase Fiber Intake

Here are simple steps to boost your daily fiber intake:

• Gradually increase fiber intake to reach 38 grams per day.
• Choose whole grains such as whole-wheat bread, brown rice, and oats over refined grains.
• Incorporate a variety of grains like barley, quinoa, and farro into your meals.
• Add legumes like beans, lentils, and peas to soups and salads.
• Consume fruits and vegetables with their skins whenever possible.
• Snack on nuts and seeds for an added fiber boost.
• Choose whole fruits the majority of the time rather than fruit juices.
• Use whole-grain pastas

Men can greatly enhance their health, longevity, and well-being by prioritizing fiber intake alongside protein. Making small changes today will lead to long-term benefits from a fiber-rich diet.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.