If you read the guidelines this paper is referencing : https://www.nationalacademies.org/read/10490/chapter/9 You will see that fibre is not a essential nutrient, rather it ameliorates the effects of poor food/nutrition. I highly recommend reading the guideline directly, it is fascinating, especially the physiological effects section
The guideline is based heavily on epidemiology, in fact the only RCT on fibre consumption I’m aware of shows fibre is a causal factor in constipation : https://doi.org/10.3748/wjg.v18.i33.4593
If your eating whole foods, adding fibre isn’t going to do much for you because your food is nutritious. If your eating food that is bad for you, fibre is going to help because it reduces the amount of bad food you absorb… but my take away from this would be to avoid eating the bad food entirely
The one compelling benefit i’ve seen argued is that fibre is broken down into SCAs in intestines which is good for health, but this can also be achieved by eating low carb, intermittent fasting, etc.
This shouldn’t come as a surprise to anyone; we already knew Americans were full of shit!
Ba-dum, pssh!
After some medical issues relating to not enough fiber, I eat 5 prunes a day, plus increased my veggies and fruit intake
I have been trying to get fiber for a while now. The internet company tells me it’s impossible. /s
Lol and my doc said I’m getting too much fiber. Had to stop eating broccoli like everyday, tho my butt has thanked me lol
We also don’t get the adequate minimum amount of sleep, free-time, healthcare, etc.
… Wages??
On average, we earn enough that everyone should have healthcare and 4 -week vacations every summer
On average.
Had a co-worker who would eat at their desk so they could use their whole actual lunch break to take a shit lol. The only thing I regularly saw him eat was butter chicken.
In the hell scape of corporate America, I imagine that might be the only time some people get truly alone and able to unwind. So I guess I get it.
Being someone who has to consume high fibre, as part of a medical condition, I cannot stress this enough: DRINK WATER, PLEASE FOR THE LOVE OF ALL THAT IS GOOD DRINK MORE WATER THAN YOU USUALLY DO!!!
Hydration is badass
In this case hydration can lead to a rather good ass, as well.
Americans don’t drink water. They go to Michelin star restaurants and order a cola.
Anyone who needs to be reminded to drink water deserves a Darwin award.
When you consume a high fibre diet, you require more water than usual. Depending on the body type, it can be difficult to ascertain just how much water someone needs to consume.
If you drink a normal amount of water on a constantly high fibre diet, you can tear your anus doing a big poo. There is no nicer way to say it.
This gave me a genuine laugh, thanks haha.
Part of the hijacking of our bodies by processed food and sugar is that many of us literally cannot discern the subtle feeling of dehydration from the more intense feelings of “wanting to eat something high glycemic” plus all that sugar requires more water. So, I can see how today we’re struggling with hydration more than in the past, when bodies were more fit and adjusted to whole foods and healthier routines.
What does that accomplish? Selecting for people with higher thirst? Imo, is it really that valuable to push instincts over logic and memory?
Joke’s on you, buddy. At least I have an award
Massive constipation, explains the current politics.
In Taiwan, almost all restaurants will be veggie heavy. At home, it’s always 1 veggie dish and 1 meat dish.
Every time I go back to visit the US, I’m constantly constipated.
Restaurants like to serve vegetables because they are cheap, easy to prepare (mostly), fast to cook, and filling. Far more profitable to sell than a steak. That those same vegetables are high in fiber, is an accident to them.
As a person who needs to take supplemental iron pills every day, constipation is an old friend and I’m always eating as much fibre as possible to combat it.
Peasant dishes make the best cuisine.
What are some easy fiber foods you enjoy? I’m doing a diet change due to exercise and hadn’t considered fiber.
Anything from soups to salads.
It being winter right now, I tend to make soups and chilis. In fact, my Wife made a big slow cooker full of chili. We ate that for 2 days and froze the leftovers, (chili freezes very well). A few days before that, I made chicken soup. In addition to the onions and celery, (for god’s sake don’t throw out the leaves! They taste more like celery than the stalks). I added a whole bag of frozen mixed vegetables and 2 small potatoes, (peeled and cubed and an awesome source of vitamins and soluble fiber), that needed to go. And for meat, all I needed was 2 chicken thighs cut up into spoon sized pieces. Vegetable curries are awesome. Stir fries are easy, cheap, and fast. (If you don’t own a wok, get you a carbon steel wok. Next to a good cast iron dutch oven, a wok is the most versatile cooking pot you can own). And don’t forget root vegetables, rutabagas, parsnips, turnips, and beets. They not only can be tossed into soups, well maybe not the beets, but all of the are awesome roasted too. You can look up recipes online, but you really don’t need a recipe for chicken soup. Just some basic spices and seasonings.
I will leave you with my recipe for oatmeal bread. And for god’s sake, don’t buy expensive oat flour from the store instead make your own in a blender in a minute or less from dirt cheap rolled oats. You want this quick bread ‘rustic’.
Ingredients for Oatmeal Bread Recipe: 2 eggs. 150 g yogurt/5 oz. half a teaspoon of salt. 2 cups + 0.5 cups/275-280 grams of rolled oats. 9.8 oz. grind in a blender. 1 tbsp baking powder. Add any nuts and seeds to taste-- or not. Dealer’s Choice
Grease you bread pan well. I use silicone bread pans now Bake in a preheated oven at 180C/360F for 25 minutes.
The yogurt can be either plain or a flavored yogurt. I like either yogurt with honey or vanilla myself. This make a stiff dough, so have a sturdy spoon.
Holy shit thank you! Interesting I never knew about the celery leaves but, but then again most recipes that call from celery it’s being used with onion and carrot as a base. Again thank you for the extensive type up and the recipe!
Enjoy eating again!
Per person: I cook a head of cabbage, carrots, onions in butter+stock, and one sliced sausage. Several meals worth of tasty vegetables + a small, but sufficient, amount of protein.
Slice zucchini, sauté in butter til tender, then grate Swiss cheese in cream, mix everything in casserole dish. Bake til golden.
Halve a spaghetti squash, remove seeds, fill with small goat cheese mixed with plenty of precooked leafy greens. Top with nuts (I like sunflower, but anything goes) for a bit of crunch. Bake til tender.
But I think I’m missing something here. Just eat vegetables, you’ll get plenty of fiber.
Oh man I LOVE spaghetti squash. I usually bake it half side down, brown up some medium Italian sausage, then use a pepper tomato sauce. It’s like spaghetti but better! Thanks for the other recipe suggestions!
Per person
Yikes. Not only would that cause me terrible bloating, and inflammation aggravating autoimmune conditions, it’d make me bleed from my ass. No joke.
Sunflower’s not a nut. And it’s what’s in that that’d make me bleed from my ass.
Per person
Not this person. *Runs away* n_n
Apples. Lots of fiber.
Oats are great. Actually any whole grain, fruit and veg will be great. Fruits are good to keep low because they have a lot of sugar, but an apple or pear a day are great fiber sources. All greens are your friends as well, artichokes, anything with leaves and stems…
Idk, but here in the Netherlands I wonder why restaurants often have so little vegetables. I tend to easily reach the 200 grams of vegetables a day when cooking myself. I’m always surprised how little I get at a restaurant here.
Shouldn’t the same things be the case for people at home then?
Frozen or canned vegetables are cheap and readily available. Cheap beans, either canned or dried. All common items in any restaurants. And in 40 minutes I can have a loaf of oatmeal bread to go with it all. And that includes making the oat flour from scratch with cardboard box of oat meal breakfast cereal.
You want more fiber than that, I will need to fall a dead maple tree I didn’t get dropped this past summer.
They’re a bit more work to prepare
‘the only reason people do things is because they are cynical and trying to make a buck’ followed by an admission of constipation being an old friend is the kind deeply ironic statement only an American could make. people in other places do things for ulterior reasons beyond profit and efficiency but your captured rat brain will never understand such elations
Food companies " yeah we know you fuckers don’t get enough fiber, but processing food removes it. So even though yall get like twice the protein ya need HOW ABOUT SOME MORE PROTEIN!!!"
Americans “yeah I guess that’ll do.” fart noises
Fiber? Why not try 800% of your daily sodium intake in each serving?
You have to add the salt so that it will survive the days of truck travel and the time on the shelf.
They took it out so they could sell it to us later as a supplement.
Beans. I know on Lemmy beans are memes, but beans are how to get enough fiber each day. 2 cups of cooked beans has the total fiber you need for a day, and it’s hard to get there without beans.
It takes about 3 -5 cups of cooked veggies to get the fiber that is in one cup of beans. So 1 cup of cooked beans and some greens with supper, a big salad for lunch and oatmeal with raspberries and yogurt for breakfast would get you there. And should leave room calorie wise for some meat and bread or rice or pasta.
My kids make fun of me for making beans for so many meals but delicious, cheap, healthy, they are an ideal food.
Liam on ticktock and YouTube would agree
…out of 10.
K-bye!
My kids make fun of me for making beans for so many meals but delicious, cheap, healthy, they are an ideal food.
If only I could agree. I cannot atomach the taste or texture of beans. I just cannot. I would love to eat them for the fiber and protein and all the good stuff but I just hate the taste so much.
Have you tried roasted chickpeas (garbanzos)? Also there is a chickpea flour that is used in Indian food. Not that this would be enough to get you the 2 cups or anything, but they are some much different tasting/feeling preparations that you might like ok or enjoy. Also the pumpkin soup I posted - the puree hides in that soup, nobody thinks it’s beans, the pumpkin is so strong of flavor the beans just cut that so it’s good not ungodly sweet.
I can imagine not liking beans, they do have a specific, really lovely to me, smooth and thick texture. The flavor I can’t really imagine not liking all of them, they are pretty different from each other.
Plenty of other foods have fiber just not as efficient as beans, you would have to eat a lot more to hit that health target.
Have you tried roasted chickpeas (garbanzos)?
Better than beans still not the biggest fan.
Also the pumpkin soup I posted - the puree hides in that soup, nobody thinks it’s beans, the pumpkin is so strong of flavor the beans just cut that so it’s good not ungodly sweet.
Is that soup post somewhere in your other posts or comments? But I have a feeling I won’t like that either since I have never liked pumpkin soup.
Call me picky whatever but it seems hard to get fiber unless it’s stuff I don’t like. Would love to find a fiber rich food that tastes good or barely has taste.
Enjoyment is an important part of healthy eating, and I believe simply not overeating is at least 75% of healthy eating, so wouldn’t really worry about it that much.
The soup is in this thread higher up, hardly a recipe it’s so easy - I don’t really like squash or sweet potatoes but love that soup, all the toppings.
Oh! I remembered this one too, might be more tasty to you if you are into cooking, my family keeps asking for it, but it’s not a weeknight thing, have to pull out the blender. Sopa Tarasca, at the bottom of this link. I have made it with canned beans and tomatoes and it’s just as good.
https://www.npr.org/2009/11/04/120062592/foods-of-michoacan-are-forever
The last soup looks good. Might have to try making it once.
Ground flax seed is also a great source of fiber. I put some in my yogurt every morning.
what are your two most common bean preps/recipes?
Dump a can of black beans in a pot, unrinsed and undrained. Add adobo seasoning. Serve over rice. I am white.
Refried pinto beans we eat with breakfasts or in burritos.
Black beans from cans, reheated with some cumin, salt, pepper, vinegar or jalapeno brine. My family (except for me) prefers black beans above all others.
Bonus easy recipe - get a can of cannelini beans and a can of pureed butternut squash or pumpkin. Heat these together with some olive oil, curry or berbere, salt. When they are hot, hit it with an immersion blender until it’s a puree and adjust the consistency to your preference with chicken broth, veg broth, or just water is ok.
Serve with lime slices, pepitas, queso fresco if you have it or a splash of cream or sour cream can also be good.thank you, I’ve been meaning to work beans in more often
convenient that I just got an immersion blender
Other fun ideas: fried eggs with lima beams and tumeric. All in the pan together, the beans will merge into the egg whites and get a bit crispy if done right.
Bean curries are always a winner.
And don’t forget garbanzo beans (chickpeas) and lentils!
- Mexican black beans (with tomato paste and chili and onions)
- Hummus
The easiest is just to make a stock periodically with leftover trimmings and then make black beans in the instant pot.
How tf do you people eat beans so often? The gas tears my intestines apart.
Different gut microbiome. Some people can eat beans all day and never make a toot. Others have one helping and are playing the entire wind section.
I guess just by eating them a lot my body adjusted?
Though I think also, you know how different bodies have different strengths and weaknesses - digestion seems to be my body’s strength, the one place I don’t usually have issues. Like no trouble eating meat after 20 years of vegetarian food, even. It doesn’t care. It’s weaknesses lie elsewhere.
Thats a good point. Time to time I muse about what foods are having impacts on me, and then reflect on how sugar heavy my diet is (for different reasons). Would be to my benefit to adjust my diet significantly, tough it out for a week or two of adaptation, and then hopefully reap the benefits without the whirlwind of increasing bean intake. Do those frequent bean eaters have a special source of those legumes? Do i need to make an under the table agreement at the local chinese grocery to get those dank dry beans versus buying Goya out of convenience…
Do you want fancy beans? Rancho Gordo online has fancy beans. They are, as they say, the leguminati.
For canned I use the ones from whole foods or go to specific ethnic markets. Chinese chefs use some crazy preparations I don’t usually like - fermented black beans ok in small amounts, but no no to red bean ice cream or any sweet preparation. And big no to Japanese natto, what are they even thinking?
But middle eastern markets have good canned favas, and spanish and italian markets here have lots of brands that aren’t Goya.
Came to say this: BEANS!!!
Just add half a can to every meal you eat while you look for some nice recipes.Love me some simple spicy baked beans! But I also eat tons of leafy greens, so I’m probably one of the 5%
This person How not to dies!
Jackfruit is my weapon of choice.
Beans are protein
That’s it? Only protein? Or are they more than meets the eye?
Next you’ll tell me they’re not a magical fruit!
And fiber
Beans are perfect.
that sounds like it tastes gross.
Everything they described sounds pretty tasty to me, to be fair. Each to their own! They’re right about beans, too.
That’s what spices and seasonings are meant to alleviate.
SO fucking true. I feel like it’s actually impossible to even find foods with enough fiber in them in the first place. I might only get 5% of my daily fiber from a full meal, but at least my Snickers bar has 20g of protein in it for some reason.
We always somehow manage to focus on the wrong things.
Fiber is too hard to explain.
My teen is an athlete and very much into muscle building. He tracks macros, eats more calories than the rest of us (and still lost weight as a freshman with unlimited meal plan), and always looks for more sources of lean protein or omega 3’s.
But when I try to explain the importance of fiber, “I don’t get constipated and don’t need to shit more so why should I care?” Maybe it’s my problem not knowing how to reply to that in a way that communicates the importance
He needs to understand that eating fiber is a workout for the gut. It makes the gut strong, so that it can absorb more nutrients from the meat he eats later. He may be shitting fine, in fact he may be shitting so well that he’s not absorbing the full nutrition from his food. Tell him not to be lazy, don’t skip gut day.
I like that, “don’t skip gut day”
For a body builder, fiber decreases insulin resistance and decreases inflammation . Food high in fiber have a low glycemic Index allowing for a continuous release of energy .
Oatmeal is one of the best carb sources for bodybuilding .
He should be eating piles of veggies to hit the micro’s needed for loosing fat and building muscle
Fiber feeds your gut bacteria, making your gut health better, making your overall health better. It helps to regulate and slightly inhibit absorption of carbs ensuring a longer lasting feeling of fullness. In nature, carbs and fiber always come packaged together in commensurate amounts… for example potatoes have about 20% carbs and a skin (the fiber) that is thin enough to be edible while sugar cane has so much carbs (about 70%) that the included fiber makes it like a stick.
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Whole grains, fruits (I shouldn’t have to say it, but not the juice, and if you do drink juice have pulp), beans and lentils, and leafy greens. These are all things Americans don’t eat enough of for some reason.
Bean tacos are amazing. Black bean burgers are one of the few vegetarian alternatives that havr gained popularity among meat eaters, and for good reason. Have a spinach salad or snack on kale chips. It’s hard to find something more nutritious than lentils though they’re hard to cook in a particularly appetizing way. Cabbage and other brassicae can be a challenge but when cooked well is amazing. Whole grain bread takes some getting used to but is excellent once you do.
And if all else fails, pscilium husk fiber supplements.
The problem with fiber in the American diet is that it’s satiating and noticeable in ultra processed foods. It’s most appetizing in it’s natural sources, and the American diet really isn’t conducive to cooking with whole plant products.
Lentils need carrots like everything else needs onions/salt, it makes a world of difference (but still use onions and salt)
Also! Try different types of lentils. Red/yellow lentils can get kind of paste-y unless dilluted into soup. But green lentils hold their shape and have a totally different mouthfeel.
Fruit smoothies are delicious and easy to make at home. A large bag of frozen fruits and some bananas at Costco costs like $10 and makes easily a dozen smoothies. The fruits keep in the freezer practically forever - just add blender, water/juice and maybe some milk.
Depending on what you put in it, one smoothie should get you most of the way to your fiber target.
Falafel…
Heavenly and a pain in the ass to make. If I had a home deep fryer though I’d be fat on falafel.
Yeah, I loved being able to get it for a few shekles in Palestine. It’s crazy cheap in materials
Yeah it’s next to potatoes in the “stupidly cheap, shockingly healthy, and ridiculously delicious” intersection.
I eat a legume at pretty much every meal. Not all of them are high fiber foods, like peanuts or peanut butter, but most have some. Peas have 7g per serving. Peanuts have 2g per serving. Green beans have 3g. The actual beans start running away with it, though, with something like 15g of fiber per serving.
All those go a long way to hit 25g per day.
Basically legumes are how I get affordable protein, too, so it’s hitting multiple needs with a cheap and easy ingredient.
Just eat peanuts
Thankfully for myself, I love me some refried beans. I can get over the daily recommendation in one meal.
because fiber tastes like ass.
more fiberous versions of breads, flours, etc exist. but nobody likes how they taste.
just swap all the white flour in your life for whole wheat or whole grain bread and all the sudden you will quadruple your fiber intake
I like white rice, and make bread with 65% white flour. But foods with fiber are delicious.
Beans, so good so many ways.
Fruits - raspberries, dates, apples, peaches, pears, mango, pineapple.
Greens- cooked collards or mustard greens are so tasty, salads can be so good tasting.
Onions and garlic make a good start to many meals and have a specific sort of fiber that is very good for you.
I like oatmeal.
But again - the total fiber needed for health is in two cups of beans. Just throw them in anything. Put them on your white rice, in your white flour tortillas. Garbanzos into sausage soups. Cannelini into pasta dishes. Hummus and falafel with your lamb and white flour pitas.
There are brands of high-fiber bread whose taste is barely distinguishable from low-fiber bread. My current favorite is “Aunt Millie’s Live Carb Smart” but there are others.
Are .gov sources still legitimate? Are we sure this wasn’t written by rfk’s brain worm?
This is nearly a decade old and pretty well documented reference-wise, so I trust it. I definitely understand the healthy skepticism.
Tangentially related, I’ve been buying “carb balance” tortillas instead of regular ones for a while now. They’re not quite as gummy (maybe not the right word but it’s what I can come up with right now) but still pretty damn good and they’re packed with fiber. It’s been a real easy way to work more fiber into my diet. Eating more veggies is still the best source of fiber though, from what I can tell.
Glutinous might be the word you’re looking for?
That’s it! Thanks
Hmmm… Tortilla’s glutes…
This is a 2016 article from the American Journal of Lifestyle Medicine. Are you familiar with what PubMed is? Did you click the link?
When giving information that goes against the regime’s narrative they can be treated as somewhat trustworthy. RFK Jr is way more into the high meat diet, and animal products don’t provide dietary fiber.
Sorry, but they weren’t legitimate before anyway. RDA’s aren’t scientific, just observational. So we have zero idea what anyone actually needs.
There’s no way you could say the average person should have a given intake of pretty much anything. Way too much variability in a population. At best you may be able to state a range.
95 % is the range, since it goes from 0 % to 95 %. Only the top 5 % are not in that range.
No shit!
Absolute cinema!
Wow this Doctor is so efficient with words!
