Let’s be honest, fibre doesn’t have the sexiest reputation. Maybe it’s seen as the most boring nutrient, right up there with potassium. But here’s the thing: most South Africans aren’t getting nearly enough of it. And that’s a problem, because fibre is a genuine health powerhouse.
Decades of research show that eating enough fibre can protect your heart, help control blood sugar, manage your weight, keep your digestion on point and make you feel better overall.
And no, fibre isn’t just about prunes or Metamucil. It’s packed into foods you already enjoy: leafy greens, whole grains like mealie meal and sorghum, nuts, beans, lentils, and even potatoes. These foods fill you up and keep your gut happy.
What is Fibre, Really?
Fibre is a type of carbohydrate found in plants. Unlike sugar and starch, fibre isn’t digested right away, which is what makes it so good for your gut health.
There are two main types:
- Insoluble fibre: Found in whole grains, vegetables, nuts, and seeds, it adds bulk to your stool and helps you feel full longer. Think of it as the “clean-up crew” for your digestive system.
- Soluble fibre: Found in beans, lentils, oats, and fruits like berries, this fibre dissolves into a gel in your gut, slowing sugar absorption and helping regulate blood sugar levels.
Research links high fibre intake to lower blood pressure, reduced cholesterol, lower risk of diabetes, and even some cancers.
How Much Fibre Should South African Men Eat?
Here’s where it gets a bit tricky.
International guidelines suggest men between 19 and 30 need about 34 grams of fibre daily, while older men require slightly less. The American Heart Association pushes that to 38 grams daily. If you’re an active guy eating more calories, you’ll need more fibre to keep up. In South Africa, many men don’t meet these numbers, partly because traditional diets have shifted towards more processed foods.
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Dietitian Abby Langer advises: “Don’t stress about hitting exact numbers every day. Focus on consistently choosing fibre-rich foods. Build it up gradually — add beans, lentils, whole grains, fruits, and vegetables to your meals. It’s about making fibre a habit, not a chore.”
What Does That Look Like on Your Plate?
Getting 38 grams of fibre daily sounds like a lot (it’s roughly 9 apples or 12 bowls of instant oats), but it’s easier than you think when you mix local favourites:
- A bowl of mealie meal porridge (preferably whole grain)
- A serving of samp and beans
- Leafy spinach or morogo added to your lunch or dinner
- Roasted sweet potatoes as a side
- A handful of nuts or seeds as a snack
Frozen or dried fruits and vegetables count too, so don’t worry if fresh isn’t always available.
Signs You Might Need More Fibre
- Feeling hungry soon after meals
- Energy crashes during the day
- Constipation or irregular digestion
- High blood pressure
If these sound familiar, it might be time to up your fibre game.
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Should You Take a Fibre Supplement?
Supplements can help, but they’re not a magic fix. Whole foods provide fibre plus a range of other nutrients that support overall health. Always chat with a doctor or dietitian before starting supplements—they can recommend the best type for your needs.
This article was originally published on Men’s Health US – additional reporting and products added by the Men’s Health SA team.
