Eating high-fiber fruits can have a positive impact on male health. In fact, a diet that includes these foods can also reduce the risk of several common diseases, including heart disease.
Fiber is a complex carbohydrate that helps regulate blood sugar levels, improve appetite control and stabilize digestion. It’s an important nutrient for men, with the American Institute of Medicine suggesting that men consume 38 grams of fiber daily.
1. Reduces the risk of heart disease
A high-fiber diet is a powerful heart disease preventive tool. It helps lower cholesterol levels, blood pressure, and inflammation, which are all important factors in a healthy heart. Moreover, fiber fills you up, which is an additional reason to include it in your diet.
However, most Americans don’t consume enough fiber. A daily intake of 25 grams for women and 38 grams for men is recommended.
In a meta-analysis, researchers found that consuming 25 to 29 grams of fiber per day reduce the risk of death from heart disease by 15 to 30 percent. This was true whether the fiber came from cereals, fruits, or vegetables.
Fruit is particularly rich in fiber, with a medium mango containing about 5.4 grams of it. You can also eat dried fruits, which are also high in fiber.
For males, eating high-fiber fruit is an excellent way to help reduce the risk of heart disease and other health problems. A high-fiber diet can also make you feel full and energized, which can reduce your appetite and weight.
Keep fiber-rich fruit and vegetables on hand for quick snacks or to add to your meals. For example, mix dried fruit into yogurt or cereal for a breakfast that’s high in fiber.
Dietary fiber is the best way to keep your heart healthy. It has been shown to lower your risk of a number of cardiovascular conditions, including stroke, coronary heart disease (CHD), and diabetes. A high-fiber diet can also improve your overall health by lowering your cholesterol and blood pressure levels and promoting good digestion and bowel function.
2. Reduces the risk of diverticulitis
There’s no question that a diet high in fiber can help your digestive system. It can ease symptoms, keep your colon healthy and decrease the risk of developing diverticulitis and other health issues.
But it’s not just the amount of fiber you eat that helps your digestion. You also need to make sure your diet is rich in fruits, vegetables and whole grains. In fact, a recent study found that people who ate more whole grains and fruit were less likely to develop diverticulitis than those who ate fewer of these foods.
A low-fiber diet, combine with a high intake of animal fat and refine foods, has been link to an increase risk of diverticulitis. This is why many doctors recommend eating more fiber-rich foods to reduce your risk of developing this condition in the first place.
Another popular dietary recommendation for diverticulitis is to avoid foods with small, hard-to-digest particles like nuts, seeds, popcorn and corn. It’s believe these foods can become stuck in diverticular pouches and cause inflammation or bleeding.
However, there’s no evidence that avoiding these foods can prevent or improve diverticulitis. Instead, Schonfeld says that it’s better to eat a variety of foods that are good for your gut, like yogurt, kombucha and ferment vegetables.
In addition, incorporating probiotics into your diet can improve your digestion and decrease your risk of developing diverticulitis. Probiotics are beneficial bacteria that live in your gut and play a role in regulating the gastrointestinal tract’s normal functions, including the absorption of nutrients.
If you’re experiencing an acute flare-up of diverticulitis, your doctor may advise you to eat a low-fiber diet until your symptoms improve. Your doctor may also suggest a clear liquid diet, such as broths, juices and gelatin, for several days.
3. Reduces the risk of diabetes
According to the Mayo Clinic, eating a diet high in fiber helps reduce your risk of diabetes. It can help you manage your blood sugar levels and can also reduce your cholesterol.
Fiber is found in a variety of foods, including vegetables, fruits, whole grains, nuts and seeds, beans, and legumes (such as peas, lentils, and chickpeas). There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and is useful for keeping your blood sugar stable. Insoluble fiber doesn’t dissolve and is helpful for promoting bowel health, preventing constipation, and maintaining normal stool consistency.
Adding fruit to your meals can increase the amount of fiber you get each day. Some fruits, such as pears and avocados, are particularly rich in fiber.
To maximize your intake of fiber, you should eat plenty of fresh fruits and vegetables in addition to whole grain products and other fiber-rich food. Choose low-fat or fat-free milk, and make sure to drink plenty of water throughout the day.
You should also avoid saturate and trans fats, which are found in red meat, dairy products and process foods. Limiting your consumption of these foods can significantly lower your cholesterol levels and your risk of heart disease.
In addition, a high-fiber diet can improve your gut health and lower your risk of developing diverticulitis or hemorrhoids, says the Mayo Clinic. Having a healthy digestive tract can also reduce your risk of gout and colon cancer.
It can be hard to meet the daily recommend intake of fibre, but you can easily increase your intake with a few simple changes. To start with, consider introducing wholemeal, seed or multi-grain bread to your diet and incorporating other fibre-rich foods like beans, pulses and lentils into your meals.
5. Reduces the risk of obesity
Overweight men are also at greater risk of developing heart disease, stroke, high blood pressure and diabetes. These diseases can be avoide by eating a healthy diet, avoiding excess fat and exercising regularly.
Eating a diet rich in high-fiber fruit, such as pears, oranges and bananas, can help men lose weight and maintain a healthy body weight. Dried fruits can also be use to supplement the diet and provide even more fiber.
In addition, incorporating more fruits into your diet can improve your overall nutrition and increase your intake of key vitamins and minerals, which can contribute to the reduction of chronic disease. Incorporate high-fiber fruits into breakfast by substituting juice for water or milk; include dried fruits in your favorite recipes; and snack on a piece of fruit instead of dessert.
Choosing high-fiber foods like fruits and vegetables will also keep you feeling full and satisfied. For example, a medium fresh orange has 3 grams of fiber and only 60 calories.
These nutritious foods are easy to digest and can be eaten with or without meals. You can also eat them at any time of day as snacks.
Although it is common for women to get a large portion of their fiber from a variety of different sources, the benefits of consuming fruit are well known and can benefit both sexes equally. In fact, research has shown that a diet rich in fiber can actually lower your risk of heart disease and other serious diseases.