This shouldn’t come as a surprise to anyone; we already knew Americans were full of shit!
Ba-dum, pssh!
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.
Who needs fiber when you’ve got coffee and a stretched out anus?
Uff, I ate a potato and 2 cups of carrots last night and I still didn’t get enough fiber to meet the daily need.
Yeah but lot’s of them are getting fiber optic which must count for something, right?
Gnawing on those cables on the ocean floor is such a chore though.
That goes in the wrong hole
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.
What are some easy fiber foods you enjoy? I’m doing a diet change due to exercise and hadn’t considered fiber.
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.
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.
‘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
Peasant dishes make the best cuisine.
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
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.
I haven’t seen anyone here mention Psyllium husk. I bought 450 capsules on Amazon (ew I know) and it’s been a game changer for me. Seriously. I take two a day and that’s been enough for me to be comfortable throughout the day, especially while traveling.
https://www.amazon.de/Organic-psyllium-capsules-serving-cultivation/dp/B0D3F62D9M
Those capsules have barely any fiber. You need way more than that. That’s like… < 10% of your recommended intake.
I get powder from Costco. They have Kirky brand that is not only about half the price of Metanucil, but the dosage is also about a third, so in reality you’re getting like 4-6 times as much, depending on your definition of “rounded.” Kirky is also sugar free, using stevia I think, although I’m sitting in a car right now so this is all from memory, and my memory ain’t the best.
I had the pills, but I take so many pills I usually forget. Switched to the gummies and they were much easier l don’t buy the metamucil ones, they taste great but are way overpriced. One day I woke up in the middle of the night and was peckish, and had a bunch. Ohhhh boy did I pay for that mistake.
Sure, but you really should be getting it through your normal daily food intake. If you need to take pills for it then it is a sign that your diet is lacking.
Not everyone can get it via diet due to dietary or health concerns (or just straight up cost). I’m a T2 diabetic and a lot of things I would eat that have fiber (like oatmeal, or various beans) can spike the crap out of my blood sugar. I’m even limited in what fruits I can eat and how much. I supplement metamucil / psylium husk in my diet, add it to shakes or just drink it with water or chamomile tea.
Beans beans the musical fruit
Can’t you become dependent on that? It shouldn’t be a daily supplement.
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.
I have been trying to get fiber for a while now. The internet company tells me it’s impossible. /s
No shit!
Absolute cinema!
Wow this Doctor is so efficient with words!
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.
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.
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
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!
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.
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.
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.
The easiest is just to make a stock periodically with leftover trimmings and then make black beans in the instant pot.
- Mexican black beans (with tomato paste and chili and onions)
- Hummus
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!
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.
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.
Just eat peanuts
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
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.
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”
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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.
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.
