Seems like the minimum might be wrong then.
Nah
You can tell when you go out to eat at lots of cheaper places. Order a plate with barely any veggies on it. No, an iceberg lettuce with a fatty dressing on it does not count!
Bruh it’s 19 to 38 GRAMS of fiber. Like an ounce. We aren’t getting an OUNCE of fiber a day.
Don’t fucking gatekeep fiber. If it’s a green vegetable literally swimming in ranch it’s better than eating fries or whatever protein bullshit they’re pairing everything with these days.
except they aren’t gatekeeping fiber, iceberg lettuce doesn’t have a significant amount of fiber in it at all. In fact, it has a similar amount of fiber as french fries. To meet fiber goals you really need to be eating beans and whole grains.
Jesus I thought you were wrong, and you are, but only because it has about half the fiber of like, McDonald’s French fries.
What good is lettuce?! It’s soggy and disgusting and it’s not even that GOOD for you?!
Fresh lettuce adds crunch to a salad and has lots of water. But yeah, by itself it does not bring a lot of value.
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.
Massive constipation, explains the current politics.
After some medical issues relating to not enough fiber, I eat 5 prunes a day, plus increased my veggies and fruit intake
This shouldn’t come as a surprise to anyone; we already knew Americans were full of shit!
Ba-dum, pssh!
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.
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.
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?
Good source of information here: https://nutritionfacts.org/topics/fiber/
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.
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!
How tf do you people eat beans so often? The gas tears my intestines apart.
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.
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.
Liam on ticktock and YouTube would agree
…out of 10.
K-bye!
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.
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!
what are your two most common bean preps/recipes?
The easiest is just to make a stock periodically with leftover trimmings and then make black beans in the instant pot.
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
Dump a can of black beans in a pot, unrinsed and undrained. Add adobo seasoning. Serve over rice. I am white.
Ground flax seed is also a great source of fiber. I put some in my yogurt every morning.
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.
Came to say this: BEANS!!!
Just add half a can to every meal you eat while you look for some nice recipes.
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.
Canned green beans are disgusting. The frozen or fresh versions are like a completely different thing in both taste and texture.
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
Yeah but lot’s of them are getting fiber optic which must count for something, right?
That goes in the wrong hole
PDF Link: Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit https://pmc.ncbi.nlm.nih.gov/articles/PMC6124841/pdf/10.1177_1559827615588079.pdf
“Fiber intake recommendations from the Institute of Medicine (IOM) range from 19 grams to 38 grams per day, depending on gender and age.” 9. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. Washington, DC: National Academies Press; 2005.
You don’t need any fiber in the human diet. It was a marketing thing that everyone bought into for some reason and now it’s dogma.
Yes you do, fiber is essential for health.
But, and it’s a big but (wink wink), fiber should come from whole plant foods, not supplements.
Some good info here if you want to know more: https://nutritionfacts.org/topics/fiber/
I’m not sure is marketing in the commercial sense, but it is yet another example of a emergent trend surfaced by poorly controlled epidemiology
going to guess you’re probably in your late-20s to mid-30s and haven’t had to shit for a week without shitting.
wait til you’re in your 40s or 50s. that opinion you have is going to test you.
I imagine since you’re talking about bowel movement that you think that constipation is alleviated by the consumption of fiber, but there are no RCTs that prove that that is the case. It is in fact rather the opposite:
https://pubmed.ncbi.nlm.nih.gov/22969234/
I personally do not experience constipation.
Sixty-three cases of idiopathic constipation presenting between May 2008 and May 2010 were enrolled into the study after colonoscopy excluded an organic cause of the constipation.
first of all, you cited a clinical, not a medical study.
second it only had 63 cases.
this trial is bullshit.
just because you cite from pubmed doesn’t mean you know wtf you’re talking about.
thirdly the author is Kok-Sun Ho, a colorectal surgeon from Singapore. you know what Singapore is well known for in the medical/pharmaceutical community? it’s a bake shop. big pharma buys doctors in Singapore to site these clinical trials as a way to discredit legitimate medical studies so they can force open a market for their new “wonder drug”.
go eat some fiber, you’re full of shit.
What drug ensues from fixing idiopathic constipation? Perhaps you have better studies you could share?
this trial is bullshit.
Please provide the randomized trail showing the benefit of fibre with hard end points, where they also included a zero fibre arm
I don’t have to, I’m not the one that’s attempting to circumvent decades of medical advice based on a flimsy trial that only targeted 63 people.
in a real study, there would be thousands of subjects in order to get any real results.
if there was any evidence that increasing fiber intake does not result in loosening stool, it would be a widely distributed paper with multiple peer reviews.
actually a study found that in a random blind test of 1000+ people 66% of the subjects had constipation symptoms lessen while 44% of the placebo group also saw symptoms reduced. this means fiber had an increased chance of relieving constipation.
so yeah, a fiber rich diet can improve your constipation but it’s different on a case-by-case basis.
What is the decades of advice based on?
actually a study found that in a random blind test of 1000+ people 66% of the subjects had constipation symptoms lessen while 44% of the placebo group also saw symptoms reduced. this means fiber had an increased chance of relieving constipation.
Can you please give me the name of this study? Id like to actually read it
There are certain, very limited diets where you can be relatively healthy without fiber. Most notable is carnivore (although people dispute that it’s healthy), but there are a few others.
However, the VAST majority of diets, including all of the common ones, need (and often contain) fiber. However, the amount you need is also going to vary from person to person. If you completely avoid processed foods, you’re probably getting enough already.
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
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.
Those capsules have barely any fiber. You need way more than that. That’s like… < 10% of your recommended intake.
Can’t you become dependent on that? It shouldn’t be a daily supplement.
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.
