According to the National Institute of Health, more women than men seek out support and health advice when it comes to gut-related issues. Although women are more likely than men to have irritable bowel syndrome and other gastrointestinal (GI)-related disorders does not mean that men don’t experience GI distress. There is a bundle of GI concerns that men regularly experience and yet may not seek assistance for them. Common GI problems that affect men include but are not limited to lactose intolerance, diarrhea, acid reflux, IBS and colon cancer.

The occasional gas or bloating post-meal is not an indicator of a deeper GI imbalance. However, if a man experiences continuous diarrhea, nausea, stomach cramps, bloating or gas after dairy consumption, he most likely has a lactose intolerance or dairy sensitivity. Around 65 to 70 percent of the world’s population has some degree of lactose intolerance. Each individual is uniquely affected and has a different tolerance threshold for dairy products. For example, a man may find he can handle some Greek yogurt for breakfast, but a whey protein shake wreaks havoc on his gut. Whey products like whey protein are heavily marketed to men, especially in the fitness arena, yet it often proves difficult to digest for many men who unknowingly have some degree of dairy sensitivity.

It’s possible for a man to not have a lactose intolerance, but instead be reactive to the two proteins found in dairy products: whey and casein. It’s imperative to keep a food log and track symptoms to discover which dairy products, if any, are tolerated. Some dairy products like sheep’s yogurt and goat cheese may be easier to digest for those that typically cannot tolerate cow’s dairy. This is in part due to the lack of A1 protein that is found in cow’s dairy. Dairy products are nutrient-dense and provide essential vitamins and minerals for men’s health. Some men may need to cut out dairy entirely or utilize digestive enzymes with dairy intake. However, it’s possible to still incorporate some dairy even with a lactose intolerance or dairy sensitivity. The key is to be aware of the personal tolerance threshold of dairy on a daily basis.

Men have faster motility and intestinal transit times than most women, which can make them more susceptible to loose stools or diarrhea. If loose stools and diarrhea are a daily occurrence then an underlying gut imbalance may be at play, such as lactose intolerance, candida overgrowth, small intestinal bacterial overgrowth, consumption of artificial sweeteners or sugar alcohols or more. A digestive enzyme or the beneficial probiotic Saccharomyces Boulardii would be a good approach at first. If chronic diarrhea does not resolve it may lead to chronic dehydration. In this case, seeking out the help of a health professional is imperative. 

Colon cancer is most common in older adults, yet of all cancers, colorectal cancer is predicted to affect individuals under 50 the most by 2023, with one in 23 men diagnosed with colorectal cancer. Fortunately, there are modifiable risk factors that men can take note of. These key preventative factors are physical activity, maintaining a healthy weight, minimizing alcohol intake and avoidance of all tobacco products. The combination of high consumption of processed meat and a very low intake of fruits and vegetables is also a major risk factor.

Men don’t need to become vegan or even vegetarian to cut their risk, rather they need to ensure adequate fiber intake from fruit, vegetables, legumes, whole grains, nuts and seeds on a daily basis. The recommended daily amount of fiber for men is 30 to 38 grams daily. Without the need for calculations, men instead should be mindful to have at least one fibrous plant-based food at each meal. This may include, for examples, a leafy green, broccoli, an avocado or a pear.

Gut health is the foundation of systemic health and optimal immune function. Therefore, comfortable and predictable gut health should be a priority for all men.