High-fiber Foods For Men's Health

Typically, men need 38 g of fiber each day, while women only need 25 g for optimal health. Fiber is essential to waste elimination and it makes you feel fuller longer, which can help you maintain a healthy weight. Fiber also might lower your risk of heart disease and Type 2 diabetes. Try to get most of your fiber from natural sources and add fiber to your diet slowly to avoid digestive discomfort. Also, when you eat more fiber, you need to drink more fluids.

Whole Grains

Choose whole grains, like oats, whole wheat and barley, instead of refined grains, like white flour or white rice, for most of the grains you consume. Whole grains have the natural bran and germ intact, which is the source of dietary fiber. Refined grains, on the other hand, have those parts taken out through processing so you lose most of the fiber. MayoClinic.com recommends choosing grains that contain 3 g or more of fiber in each serving.

Fruits and Vegetables

Many fruits and vegetables are rich sources of fiber. Prunes are well known for their fiber content, although other fruits and vegetables outshine them. While 1/2 cup of prunes provides 3.8 g of fiber, one artichoke gives you 6.5 g, one medium sweet potato provides 4.8 g, a small pear has 4.4 g and 1/2 cup of berries has about 4 g. Spinach, figs, apples and oranges are also good sources. For the appropriate fruits and vegetables, leave the skin on to keep most of the fiber.

Beans

Beans are another good source of fiber. Navy beans give you the most fiber, with 9.5 g in a 1/2-cup serving. In the same serving size, kidney beans provide 8.2 g, pinto beans have 7.7 g, black beans give 7.5 g, lima beans provide 6.6 g and white beans give you 6.3 g of fiber per serving. Use beans instead of vegetables in some of your meals.

Additional Sources

Nuts and seeds are additional sources of fiber to add to your diet. In a 1-oz. serving, almonds contain 4 g of fiber, chestnuts have 3 g and sunflower seeds contain 3 g. The American Academy of Family Physicians also suggests adding 1/4 cup of wheat bran to meals to increase your fiber intake.