Seems like the minimum might be wrong then.
Nah
I eat overnight oats with chia seeds for lunch daily and beans with a lot of meals. When I first started doing it…HOLY SHIT the gas was massively disgusting. It gets better though.
I’ve been eating “fiber one” breakfast bars for years as an easy way to boost my fiber. The gas never stops for me. It doesn’t even smell, but there’s a lot of it.
I definitely feel the difference in my body when I stop. The gas is unfortunate, but it’s preferable to no fiber.
i can’t eat oats for the same reason, but it doesn’t get better - i’ve cut them out of my diet and eat more veggies instead. Although I’m gonna live alone in a few months, and i think my cats don’t care, so i might treat myself sometimes in the future.
It’s sad that my first reaction was “are we sure we’re posting “scientific” results from the us govt?”, and my second reaction was was “phew, 15 years old so it should be true”
But it is old data and I’d like to know if anything has changed.
- Maybe there’s trends: I eat more vegetables than I did back then although still nowhere near enough.
- Marketing has generated a lot more fiber claims for things like breads and cereals. Is that real? Enough to make a difference?
So for me personally I eat more veggies although still not enough and the bread and cereal I eat talks a lot about fiber. Are there any such trends and are they enough to make any difference?
This logic applies to all information, since generative AI
Good source of information here: https://nutritionfacts.org/topics/fiber/
Massive constipation, explains the current politics.
They’re obsessed with protein and don’t realise fibre is more important.
Beans: Why not both?
I think the bigger problem is the number of people who have never consumed a properly cooked vegetable, and as such they think they hate vegetables.
Nuked in the microwave canned green beans and boiled Brussel sprouts don’t create vegetable eaters.
It’s also that in America food defaults to ultra processed and often hyper palatable. Fiber is perfectly tasty in an apple or berries, but it’s often unpleasant in ultra processed foods and it’s bulk that doesn’t add to flavor, which reduces the palatability.
I do think though that the obsession with protein and fear of plant fat is currently making the problem worse. Had people been focused on beans as a protein source we’d likely be getting increased fiber, but people think protein == animal products and some are even encouraging complete elimination of plant and fungus from one’s diet. I’ve even seen one of those people on lemmy claim that fiber is bad for you.
Don’t forget our fascination with peanut butter. It’s on my top 3 foods list, provided it’s pure peanuts without the gross Crisco. Technically that’s jarred legume paste.
I didn’t realize peanuts were high fiber. I guess I don’t think of fiber as crunchy
No. You were talking about American failure re plant based protein.
Canned green beans are disgusting. The frozen or fresh versions are like a completely different thing in both taste and texture.
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 need a fibre pill. A little capsule that contains an extremely-compressed/folded length of fibre. Once the capsule melts in your gut juices, the fibre inside springs to full size like a cumming cattail, providing 6-8 weeks’ worth of fibre. Then we’d never again have to miserably work through a brick of carpenter’s floor sweepings, or whatever the fuck muesli is, just to have a half-normal fuckin’ turd. Fuck-ass fuckin’ ass.
Or you know, eat vegetables, whole grains and fruits everyday.
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!
Love me some simple spicy baked beans! But I also eat tons of leafy greens, so I’m probably one of the 5%
what are your two most common bean preps/recipes?
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!
Dump a can of black beans in a pot, unrinsed and undrained. Add adobo seasoning. Serve over rice. I am white.
- 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.
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.
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.
Jackfruit is my weapon of choice.
Beans are protein
And fiber
That’s it? Only protein? Or are they more than meets the eye?
Next you’ll tell me they’re not a magical fruit!
Beans are perfect.
Ground flax seed is also a great source of fiber. I put some in my yogurt every morning.
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.
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!!!
Anyone who needs to be reminded to drink water deserves a Darwin award.
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.
Joke’s on you, buddy. At least I have an award
What does that accomplish? Selecting for people with higher thirst? Imo, is it really that valuable to push instincts over logic and memory?
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.
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.
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…
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.
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.
This is a 2016 article from the American Journal of Lifestyle Medicine. Are you familiar with what PubMed is? Did you click the link?
No shit!
Wow this Doctor is so efficient with words!
Absolute cinema!
Yeah but lot’s of them are getting fiber optic which must count for something, right?
That goes in the wrong hole
Gnawing on those cables on the ocean floor is such a chore though.
I can’t eat fiber without getting really sick. I just get really tired and in a lot of pain. Butt scope was all clear. I see the rheumatologist in a few months. I suspect it’s pinching a blood vessel somewhere.
Does this connect with the American thing about coffee making them shit?
That isn’t a fiber effect. The coffee is stimulating peristalsis.
But is peristalsis not being stimulated enough normally due to lack of fibre?
Probably more that people drink coffee first thing in the morning and also shit shortly after getting up.
