"Eat plenty of whole grains, vegetables and fruits. These foods supply complex carbohydrates and dietary fiber. The typical American man gets barely half the recommended amount of dietary fiber.
Men who eat adequate amounts of fiber are less likely to suffer from constipation, hemorrhoids and diverticular disease. These foods also help control blood cholesterol levels and may reduce the risk of colon cancer. Adults should try to consume between 20 to 35 grams of fiber daily". Source and full article at Men'sHealth - American Dietetic Association"
Helpful dietary fiber charts:
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