Fiber requirements vary depending on gender and age group and, therefore, must be calculated on an individual basis. If you are lacking in fiber, fiber-rich foods can be added to your diet or you can take supplements. Seek your doctor's advice before taking supplements, as fiber can adversely react with certain medications such as anti-depressants, diabetes medication and cholesterol-lowering medication.
Types of Fiber
Fiber, also known as roughage, is the indigestible part of plants. Fiber is only present in plants and plant-derived foods such as bread and pasta. There are two types of fiber, soluble and insoluble. Soluble fiber dissolves in water and forms a gel-type substance when ingested. Insoluble fiber, on the other hand, does not dissolve at all. Instead, it passes through your digestive system while maintaining its original form. Soluble fiber can help to lower cholesterol. Insoluble fiber can aid in weight loss because the undissolved substance causes you to feel full faster and for longer.
Men's Recommended Daily Allowances
The recommended daily fiber allowance for men varies according to age; however, males should eat around 14 g of fiber per 1,000 calories consumed per day. According to the Harvard School of Public Health, boys between the ages of 9 and 13, for example, require 2,265 calories per day and a fiber intake of 31 g; men between the ages of 19 and 30, on average, require 2,818 calories daily and a fiber intake of 38 g; those between 51 and 70 require 2,162 calories daily and a fiber intake of 30 g.
Foods
Fiber is found in many foods. Insoluble fiber includes, according to the Mayo Clinic, whole-wheat flour, wheat bran, nuts and many vegetables. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Fiber is also available as supplements in the form of tablets, powders and capsules. These can be taken to help meet your daily requirements and to alleviate symptoms of fiber deficiency such as weight gain and irritable bowel syndrome. A rapid increase of fiber can, however, lead to uncomfortable or even potentially dangerous side effects such as diarrhea, abdominal bloating, constipation, mineral deficiency and dehydration.
Benefits
Fiber has many benefits according to the Mayo Clinic. Apart from helping to lower cholesterol and aid weight loss, fiber can also help normalize bowel movements, lower blood sugar levels and may even help reduce the risk of colorectal cancer.
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