We don’t eat nearly enough fruits/vegetables/legumes/tubers. If breakfast is a bowl of fruit, nuts, and chia seeds, lunch is a whole grain sandwich with hummus or baba ganough instead of mayonnaise, and dinner is beans and rice with a portion o leg animal protein, we would all be doing great!
As a single guy in his late 20s, I started this last year and the results are fantastic. Lower weight, clearer skin, more energy, more clean “movements.” Before making that effort? Breakfast - eggs on toast, maybe some meat. Lunch - usually a jimmy John’s sandwich or a meat-heavy burrito. Dinner - chuck roast and baked potatoes. I imagine that’s more typical and it’s bad.
Got any other example meals / a good source for recipes in this vein? My typical meals are way more like your second set of examples, and I’d love to turn it around, but just need some good set of recipes to get started.
Get an instant pot, a food processor, buy dry beans in bulk, and google “hummus recipes.”
Also if you’re willing to front the costs of a food processor and instant pot you’ll save a ridiculous amount of money over the next year. Looking at our finance spread sheet where my wife so helpfully tracks all of our purchases, feeding our family of four went from an average 700/month to 400/month. It took one month for both of those appliances to pay for themselves.
Rice and beans; white rice according to the package, black beans like this. Want it for breakfast? Add an egg. Want it for dinner? Add a side salad or a portion of chicken.
Honestly, baba ganouj is relatively easy and for a while it replaced all of my sandwich sauces. Ditto hummus though I recommend using dry, rehydrated chickpeas for better flavor, it isn't necessary.
The tiktok pasta. I add a bunch of sauteed mushrooms, maybe a half an onion or more, and extra garlic. If you want more protein, spicy italian sausage is good (but only add like 1-2 sausages, sauteed separately and either crumbled or slices small).
There are so many good veggie-heavy salads.
Cabbage and if you don't have cider vinegar, sub any vinegar but white. Don't have maple syrup? Use honey. Or a little bit of sugar or brown sugar.
A bit more involved, but this poke salad with this "Watermelon tuna" is pretty good. Does it taste exactly like tuna? No. But it's honestly 85% of the way there and you can get an entire watermelon worth for like $10 in ingredients v like $80 for salad-fresh tuna.
If you ever need to use up hella onions and want to feel fancy, this onion soup tart is delicious and goes great with a soup!
I cooked for my partner and made a list of vegetarian recipes we liked - here they are.
Happy to help! Cooking is a passion of mine and it can be hard to find the time and motivation to keep things healthy - particularly when meat is delicious, easy, and abundant.
So smoothie with hemp protein powder 2-3 times a day…as this will be the biggest nutritional increase with the least amount of effort or change of lifestyle …. I am lazy, but aspire to be healthy one day…
Everybody is so concerned about getting protein this and extra protein that, but fiber is what they should be concerned about! I hope food products shift to focus on fiber!
That's a hard sell. People love protein, but fiber is generally unpleasant when added to existing products. Like, have you ever eaten a fiber biscuit? It's gritty, slimy when chewed, and sucks every bit of moisture out of your body.
I personally take a fiber supplement because you're right, there's not a lot of fiber in food these days. Unless you want to eat a pound of cabbage and broccoli every day, you're going to struggle to get the amount of fiber you need. It makes a world of difference for me, though, and all I have to do is slam down a glass of fiber powder in the morning and be mindful of the fiber content in my daily meals.
I think the real issue is processed foods. EVERYTHING is processed these days with a bunch of extra crap we don't need. Why are we adding corn syrup to white bread? I bake bread as a hobby and I've never encountered a recipe that includes corn syrup, but go to the store and look at every commercially made white bread and you'll find corn syrup as one of the main ingredients. If the foods available to us were healthy natural foods then we would all be a lot better off and wouldn't need to supplement. But here we are.
A single avacado contains about 1/3rd of your daily fiber and tastes a lot better than a pound of cabbage. Although well prepared cabbage is delicious.
Other than that there are some brands of flour carb balance tortillas taste the same as the normal kind but come in at about 50% of your daily fiber in 1 tortillas. Honestly there's a tomato basil one that's delicious.
I guess my point is find what works form you because there are several ways to get fiber that are better than a pound of brocoli. Supplements are good, but generally by trying to get it from food sources you're going to get a more varied diet that also helps keep you full
I already eat a good bit of fruit and veg daily. It's most of my diet. I supplement my fiber for different health issues. I have to get a LOT of fiber.
The Cookie only has 3% of required daily fiber, but 6% of your daily fat and 12% of your daily sugar (which turns to fat). So you could get enough fiber from cookies, but you're be wrecking your other daily numbers.
You don't feed your yeast sugar? The ingredient list is always in order of recipe volume of each, it's not that much sugar. Technically you're making "processed foods" when you cook. The high carbs on that nutrition label is from the flour.
You put a teaspoon or two of sugar in a homemade loaf of bread. And when I say processed food, I’m referring to commercially processed food. When I cook at home I don’t add corn syrup to my spaghetti sauce. If I make ice cream I’m not using chemical emulsifiers. Commercially made processed food, which make up a large part of the American diet are more chemistry than cooking.
My point about the label was that the percentage of fiber in a cookie is vastly overtaken by the amount of carbs and fat. As to where the carbs are coming from, with a fiber percentage that low, it’s probably bleached white flour being used to make them. Bleached white flour is essentially converted into sugar by your body. That’s why it’s a carb.
Oat fiber is especially good for you though. It has beta-glucans which are a viscous and fermentable fiber. It's viscous so it slows the absorption of nutrients and it lowers cholesterol. It's fermentable so it feeds the good bacteria in large intestine so they can produce short chain fatty acids for you.
Recently started taking a fiber supplement and it has made an immediate and noticeable difference on my wellbeing. Used to get somewhat random GI issues, maybe 1-3 times a month, like excessive gas, discomfort. Couldn't really narrow down a conclusive source but taking extra fiber has so far seemed to have completely fixed it. But also somewhat surprisingly is that it also seems to have just positively impacted my mood and emotional wellbeing as well. As though it is easier now to focus and maintain a good mood.
I eat Smart Bran cereal by Nature's Path every day. 17g of fiber per serving. Looks/tastes like gerbil food so I usually add a little granola and fruit.
It works out to like 15g of fiber for every 1000 calories you eat which is crazy cuz I'm bulking right now and the high calorie high protein foods that are good for building muscle have no fiber
I struggle with finding the balance to get both enough protein to maximize my workouts and fiber for my health. Tempeh is a pretty good option. I probably have to spend a little more time reading about and developing a diet.
10 years ago I started drinking kale smoothies, nearly every single day, my body runs like clockwork now, take care of business in 1 minute most mornings, can't go back, makes you feel terrible. Or when you hear horror stories of people on the toilet for an hour, no thanks
The recipe has changed a lot over time, start with some OJ for flavor but now I use something like this - Fresh Banana, Frozen Fruit, A lot of kale, like 1.5 handfuls, water, flax, chia - I drink quickly before it separates
i found a protein bar with 10g fiber... doc said i should be eating more protein too so win/win...
veggies are always good
i found a low carb tortilla that i use instead of bread, it has something crazy like 14g of fiber per wrap (bit pricey though compared to flour tortillas)
also, don't sleep on seeds... i add chia seeds in with my shakes, it makes them feel more satisfying and adds fiber
I was able to increase my fiber intake and overall improve my diet tremendously after I became a single guy.
When I was in a relationship it wasn't possible to eat small and healthy meals. My girlfriend didn't want oats or veggies. I couldn't make my own meals separately because it felt "weird." If she wanted something that I didn't, I had to say yes - otherwise she just wouldn't eat and then would be mad at me later.
It wasn't a healthy relationship in many ways - but eating healthy within a relationship wherein the other partner doesn't want to is pretty difficult, I found.
Now I can make simple meals and not have to wrack my brain trying to determine what someone else wants solely from the things they said they didn't want (but never, ever, ever what they did want)
This isn't surprising. The American diet (SAD) is easily the worst in the world. No other country has people who grow up 'hating vegetables' and loving junk fast food like every kid here, and then they grow up to make fun of vegetarians, mock anyone who tells them to eat more plants etc.
The 'advice' from every book/Internet is fad diets like ket/low carb which is basically Atkins bs by another name - i.e. meat and fat, no veggies, no spices, no herbs.
There's no cooking culture. Most millenials and genZ are clueless and buy ready made food or those ridiculous food kits.
No, I generally only have one serving a day. I try and eat mostly vegetables, fruits, carbs, a little meat. I’m probably not getting the required nutrients either but by limiting all the junk foods and drinks I do feel better.
Why do they make such a big deal about fiber, it's just fiber. Fiber is just a consequence of eating somewhat intact plant structures, it's not some cureall.
>Why do they make such a big deal about fiber, it's just fiber.
From the study:
>Adequate intake of dietary fiber is associated with digestive health and reduced risk for heart disease, stroke, hypertension, certain gastrointestinal disorders, obesity, type 2 diabetes, and certain cancers.
Otterfan | 2 years ago
Some numbers on high-fiber foods from the Mayo Clinic:
Fruits
Vegetable
Grains
Legumes, nuts and seeds
As you can see, legumes are the way.
thergoat | 2 years ago
This is the thread.
We don’t eat nearly enough fruits/vegetables/legumes/tubers. If breakfast is a bowl of fruit, nuts, and chia seeds, lunch is a whole grain sandwich with hummus or baba ganough instead of mayonnaise, and dinner is beans and rice with a portion o leg animal protein, we would all be doing great!
As a single guy in his late 20s, I started this last year and the results are fantastic. Lower weight, clearer skin, more energy, more clean “movements.” Before making that effort? Breakfast - eggs on toast, maybe some meat. Lunch - usually a jimmy John’s sandwich or a meat-heavy burrito. Dinner - chuck roast and baked potatoes. I imagine that’s more typical and it’s bad.
The_Off_Beat_Beatoff | 2 years ago
Got any other example meals / a good source for recipes in this vein? My typical meals are way more like your second set of examples, and I’d love to turn it around, but just need some good set of recipes to get started.
DrStrangerlover | 2 years ago
Get an instant pot, a food processor, buy dry beans in bulk, and google “hummus recipes.”
Also if you’re willing to front the costs of a food processor and instant pot you’ll save a ridiculous amount of money over the next year. Looking at our finance spread sheet where my wife so helpfully tracks all of our purchases, feeding our family of four went from an average 700/month to 400/month. It took one month for both of those appliances to pay for themselves.
thergoat | 2 years ago
Here are some that I enjoy and are easy.
Rice and beans; white rice according to the package, black beans like this. Want it for breakfast? Add an egg. Want it for dinner? Add a side salad or a portion of chicken.
Honestly, baba ganouj is relatively easy and for a while it replaced all of my sandwich sauces. Ditto hummus though I recommend using dry, rehydrated chickpeas for better flavor, it isn't necessary.
The tiktok pasta. I add a bunch of sauteed mushrooms, maybe a half an onion or more, and extra garlic. If you want more protein, spicy italian sausage is good (but only add like 1-2 sausages, sauteed separately and either crumbled or slices small).
There are so many good veggie-heavy salads. Cabbage and if you don't have cider vinegar, sub any vinegar but white. Don't have maple syrup? Use honey. Or a little bit of sugar or brown sugar.
A bit more involved, but this poke salad with this "Watermelon tuna" is pretty good. Does it taste exactly like tuna? No. But it's honestly 85% of the way there and you can get an entire watermelon worth for like $10 in ingredients v like $80 for salad-fresh tuna.
If you ever need to use up hella onions and want to feel fancy, this onion soup tart is delicious and goes great with a soup!
I cooked for my partner and made a list of vegetarian recipes we liked - here they are.
https://www.seriouseats.com/light-tender-potato-gnocchi-recipe
https://www.seriouseats.com/ricotta-gnocchi-homemade-food-lab-recipe
https://www.seriouseats.com/jamaican-rice-and-peas-recipe-7152249
https://www.seriouseats.com/pickled-red-onions
https://www.seriouseats.com/no-cook-blender-tomato-soup-recipe
https://www.seriouseats.com/spaghetti-cacio-e-pepe-recipe
https://www.seriouseats.com/savory-asparagus-mushroom-leek-and-cheese-galette
https://www.seriouseats.com/chilled-minty-carrot-soup-with-dukkah-yogurt
https://www.seriouseats.com/roasted-garlic-and-parmesan-rind-soup-5184259
https://www.seriouseats.com/best-potato-leek-soup-recipe
https://www.seriouseats.com/spicy-tomato-tonnato-salad-recipe
https://www.seriouseats.com/fig-melon-spanish-ham-basil-salad-summer
https://www.seriouseats.com/carrot-salad-tahini-ginger-recipe
https://www.seriouseats.com/fingerling-potato-salad-aioli-pesto-recipe
https://www.youtube.com/watch?v=c7XlF93UZMM
https://www.seriouseats.com/grilled-cheese-guacamole-recipe
https://www.seriouseats.com/grilled-cheese-with-sauteed-mushrooms-recipe
https://www.eatthelove.com/miso-glazed-carrots/
https://cooking.nytimes.com/recipes/1023012-san-francisco-style-vietnamese-american-garlic-noodles
https://www.seriouseats.com/shakshuka-north-african-shirred-eggs-tomato-pepper-recipe
Japeth | 2 years ago
It's comments like this that remind me reddit can actually be worthwhile to browse. Thank you for this.
thergoat | 2 years ago
Happy to help! Cooking is a passion of mine and it can be hard to find the time and motivation to keep things healthy - particularly when meat is delicious, easy, and abundant.
percypersimmon | 2 years ago
One of the first comments I’ve “Saved” in a long time. Thanks!
Murky-Silver-8877 | 2 years ago
If you're doing a sandwich, consider making it a wrap with a cauliflower based tortilla. 19g carbs, 17g are fiber (brands vary).
GrownUpACow | 2 years ago
Same foods (plus inulin powder for shits and giggles) with grams of fibre per 100g total weight so that more meaningful comparisons can be made:
Foodstuff | Fibre (% of total weight) ---|--- Raspberry | 6.5 Pear | 3.1 Apple, with skin | 2.4 Banana | 2.6 Orange | 2.4 Strawberry | 2 Green Peas, boiled | 5.5 Broccoli, boiled | 3.3 Turnip greens, boiled | 3.5 Brussels sprouts, boiled | 2.6 Potato, with skin, baked | 2.2 Sweet corn, yellow, boiled | 2.4 Cauliflower, raw | 2 Carrot, raw | 2.8 Pasta, whole wheat, cooked | 3.9 Barley, pearled, cooked | 3.8 Bran flakes | 18.3 Quinoa, cooked | 2.8 Oat bran muffin | 4.6 Popcorn, air-popped | 14.5 Brown rice, medium grain, cooked | 1.8 Bread, whole wheat, commercial | 6 Bread, rye | 5.8 Split peas, boiled | 8.3 Lentils, boiled | 7.9 Black beans, boiled | 8.7 Navy beans, canned | 5.1 Chia seeds, dried | 34.4 Almonds | 12.5 Pistachios | 10.6 Sunflower kernels, dry roasted | 11.1 Inulin powder | 100
Zookinni | 2 years ago
Whole Plant-based diet for the win. Most of those listed probably have high protein content as well!
Tantra_Charbelcher | 2 years ago
Rather never shit again than have to eat a pear everyday.
Eziekel13 | 2 years ago
So smoothie with hemp protein powder 2-3 times a day…as this will be the biggest nutritional increase with the least amount of effort or change of lifestyle …. I am lazy, but aspire to be healthy one day…
DescriptionProof871 | 2 years ago
Smoothies are the most underrated health hack.
bluemanofwar | 2 years ago
Everybody is so concerned about getting protein this and extra protein that, but fiber is what they should be concerned about! I hope food products shift to focus on fiber!
cubanesis | 2 years ago
That's a hard sell. People love protein, but fiber is generally unpleasant when added to existing products. Like, have you ever eaten a fiber biscuit? It's gritty, slimy when chewed, and sucks every bit of moisture out of your body.
I personally take a fiber supplement because you're right, there's not a lot of fiber in food these days. Unless you want to eat a pound of cabbage and broccoli every day, you're going to struggle to get the amount of fiber you need. It makes a world of difference for me, though, and all I have to do is slam down a glass of fiber powder in the morning and be mindful of the fiber content in my daily meals.
I think the real issue is processed foods. EVERYTHING is processed these days with a bunch of extra crap we don't need. Why are we adding corn syrup to white bread? I bake bread as a hobby and I've never encountered a recipe that includes corn syrup, but go to the store and look at every commercially made white bread and you'll find corn syrup as one of the main ingredients. If the foods available to us were healthy natural foods then we would all be a lot better off and wouldn't need to supplement. But here we are.
arrow74 | 2 years ago
A single avacado contains about 1/3rd of your daily fiber and tastes a lot better than a pound of cabbage. Although well prepared cabbage is delicious.
Other than that there are some brands of flour carb balance tortillas taste the same as the normal kind but come in at about 50% of your daily fiber in 1 tortillas. Honestly there's a tomato basil one that's delicious.
I guess my point is find what works form you because there are several ways to get fiber that are better than a pound of brocoli. Supplements are good, but generally by trying to get it from food sources you're going to get a more varied diet that also helps keep you full
dust4ngel | 2 years ago
a can of black beans has 21 grams of fiber and the same amount of protein. get some.
DrStrangerlover | 2 years ago
Better yet, save a shit ton of money by buying an instant pot and getting black beans (and every other kind of bean) in bulk.
cubanesis | 2 years ago
Lol, I actually like cabbage and broccoli and could legit eat a pound of them, but bot most Americans don't feel the same.
mr_rightallthetime | 2 years ago
You should eat a pound of vegetables a day. At least. That is literally the solution.
RiaanX | 2 years ago
Why don’t we invent vegetable suppositories so you can shove that 1 pound of eggplant up our ass?
ZenPoonTappa | 2 years ago
It’s already the correct shape you silly goose.
cubanesis | 2 years ago
Wait... is there another way to eat eggplant?
mr_rightallthetime | 2 years ago
You guys have been eating it?
Persianx6 | 2 years ago
We could just collectively eat more fruits and vegetables.
cubanesis | 2 years ago
I already eat a good bit of fruit and veg daily. It's most of my diet. I supplement my fiber for different health issues. I have to get a LOT of fiber.
Bawbawian | 2 years ago
oatmeal cookies exist
cubanesis | 2 years ago
|Nutrition Facts| |:-| |Serving Size| |1 cookie, big (3-1/2 inch - 4 inch dia) (include archway brand, grandma brand) 25g( )| || |Calories|113| |% Daily Value *| |Total Fat 4.5g|6%| | 1.1gSaturated Fat |6%| |Trans --gFat | |Cholesterol 0mg|0%| |Sodium 130mg|5%| |Total Carbohydrate 17.2g|6%| | 0.7gDietary Fiber |3%| | 6.2gTotal Sugars |12%| ||| --g Includes Added Sugars|--%| |Protein 1.6g|3%|
The Cookie only has 3% of required daily fiber, but 6% of your daily fat and 12% of your daily sugar (which turns to fat). So you could get enough fiber from cookies, but you're be wrecking your other daily numbers.
wackodindon | 2 years ago
Oatmeal banana cookies are a good fiber hack. Can throw some seeds and PB in there for good measure.
_OUCHMYPENIS_ | 2 years ago
High fiber tortillas are pretty good imo. They're pretty low calorie too.
ECrispy | 2 years ago
not a lot of fiber in food? are you kidding?
This is only true if you don't cook and don't eat any veggies, beans, lentils etc, but just eat meat, dairy and junk food.
schtickybunz | 2 years ago
You don't feed your yeast sugar? The ingredient list is always in order of recipe volume of each, it's not that much sugar. Technically you're making "processed foods" when you cook. The high carbs on that nutrition label is from the flour.
cubanesis | 2 years ago
You put a teaspoon or two of sugar in a homemade loaf of bread. And when I say processed food, I’m referring to commercially processed food. When I cook at home I don’t add corn syrup to my spaghetti sauce. If I make ice cream I’m not using chemical emulsifiers. Commercially made processed food, which make up a large part of the American diet are more chemistry than cooking.
My point about the label was that the percentage of fiber in a cookie is vastly overtaken by the amount of carbs and fat. As to where the carbs are coming from, with a fiber percentage that low, it’s probably bleached white flour being used to make them. Bleached white flour is essentially converted into sugar by your body. That’s why it’s a carb.
southaustinlifer | 2 years ago
Jeez, I have two cups of oats every morning and that doesn't even get me close to the daily recommended amount...
bigfondue | 2 years ago
Oat fiber is especially good for you though. It has beta-glucans which are a viscous and fermentable fiber. It's viscous so it slows the absorption of nutrients and it lowers cholesterol. It's fermentable so it feeds the good bacteria in large intestine so they can produce short chain fatty acids for you.
Barley is the other good source of beta-glucans.
Invisiblethomas | 2 years ago
Add Chia seeds. Crazy how much they have
[OP] James_Fortis | 2 years ago
Time to throw in s’more whole plant foods! :)
wesman212 | 2 years ago
I'm just a compost machine with more complicated emotions
Naiehybfisn374 | 2 years ago
Recently started taking a fiber supplement and it has made an immediate and noticeable difference on my wellbeing. Used to get somewhat random GI issues, maybe 1-3 times a month, like excessive gas, discomfort. Couldn't really narrow down a conclusive source but taking extra fiber has so far seemed to have completely fixed it. But also somewhat surprisingly is that it also seems to have just positively impacted my mood and emotional wellbeing as well. As though it is easier now to focus and maintain a good mood.
[OP] James_Fortis | 2 years ago
Love this!
Elbeske | 2 years ago
Mhm. Thought for food on food for thought.
SnapCrackleMom | 2 years ago
I eat Smart Bran cereal by Nature's Path every day. 17g of fiber per serving. Looks/tastes like gerbil food so I usually add a little granola and fruit.
[OP] James_Fortis | 2 years ago
Nice!! That reminds me of Colon Blow :)
SnapCrackleMom | 2 years ago
Lol that's what I call it
GoUrDGrInDeR | 2 years ago
Same I eat bran flakes and put in craisins (10g fiber per 1/4 cup serving) - basically just lazy raisin bran
sometimesimscared28 | 2 years ago
How many is sugar?
SnapCrackleMom | 2 years ago
8g
shabi_sensei | 2 years ago
It works out to like 15g of fiber for every 1000 calories you eat which is crazy cuz I'm bulking right now and the high calorie high protein foods that are good for building muscle have no fiber
space_ape71 | 2 years ago
Psyllium husk is your friend.
RiaanX | 2 years ago
100 percent this. My name is RiaanX, and I approve this message
[OP] James_Fortis | 2 years ago
Have you considered things like legumes, tofu, TVP, seitan, etc.?
Apaula | 2 years ago
I use a meal replacement but try adding Chia Seeds to your protein shakes!!
EngineEngine | 2 years ago
I struggle with finding the balance to get both enough protein to maximize my workouts and fiber for my health. Tempeh is a pretty good option. I probably have to spend a little more time reading about and developing a diet.
snmnky9490 | 2 years ago
Just add some beans
[OP] James_Fortis | 2 years ago
I’m also interested in anyone’s story of why and how you’ve increased your fiber intake.
aghost_7 | 2 years ago
Just eat more whole foods. Cutting down on animal products also helps.
dust4ngel | 2 years ago
> Cutting down on animal products also helps
tempeh is a complete protein with 18 grams of protein and 6 grams of fiber per serving
aghost_7 | 2 years ago
Bit expensive and hard to find. I'm thinking more like lentils and stuff.
dust4ngel | 2 years ago
hard to find maybe, but dollars-per-protein it’s cheaper than chicken breast
BruceIsLoose | 2 years ago
Making it is like cents on the pound.
Smallwhitedog | 2 years ago
I've found that chia seeds really help. I stir two tablespoons of them in my yogurt. That gets me 12 grams of fiber.
buckethat84561 | 2 years ago
10 years ago I started drinking kale smoothies, nearly every single day, my body runs like clockwork now, take care of business in 1 minute most mornings, can't go back, makes you feel terrible. Or when you hear horror stories of people on the toilet for an hour, no thanks
The recipe has changed a lot over time, start with some OJ for flavor but now I use something like this - Fresh Banana, Frozen Fruit, A lot of kale, like 1.5 handfuls, water, flax, chia - I drink quickly before it separates
jryan14ify | 2 years ago
Becoming vegan and switching to whole foods upped our fiber intake significantly!
thatstupidthing | 2 years ago
i found a protein bar with 10g fiber... doc said i should be eating more protein too so win/win...
veggies are always good
i found a low carb tortilla that i use instead of bread, it has something crazy like 14g of fiber per wrap (bit pricey though compared to flour tortillas)
also, don't sleep on seeds... i add chia seeds in with my shakes, it makes them feel more satisfying and adds fiber
[OP] James_Fortis | 2 years ago
Love it!
twelvethousandBC | 2 years ago
I only eat whole wheat bread and that helped a lot
[OP] James_Fortis | 2 years ago
Nice!! It’s great how much small changes from things like white bread to wheat bread can help over time.
aloeverafarmiga | 2 years ago
Smoothies. A leafy green, frozen veg, berries, chia seeds, plus whatever else I feel like that day. Sip on throughout the day.
Zizi_Tennenbaum | 2 years ago
I eat fuckloads of apples. At least two a day, that's almost half of my fiber needs.
flarefire2112 | 2 years ago
V8!
HiCommaJoel | 2 years ago
I was able to increase my fiber intake and overall improve my diet tremendously after I became a single guy.
When I was in a relationship it wasn't possible to eat small and healthy meals. My girlfriend didn't want oats or veggies. I couldn't make my own meals separately because it felt "weird." If she wanted something that I didn't, I had to say yes - otherwise she just wouldn't eat and then would be mad at me later.
It wasn't a healthy relationship in many ways - but eating healthy within a relationship wherein the other partner doesn't want to is pretty difficult, I found.
Now I can make simple meals and not have to wrack my brain trying to determine what someone else wants solely from the things they said they didn't want (but never, ever, ever what they did want)
RichieLT | 2 years ago
4 weetsbix per day !
dub-fresh | 2 years ago
As someone that's been experiencing GI issues, fibre and water intake is extremely important for a well functioning system.
[OP] James_Fortis | 2 years ago
Thank you for your feedback!
haemo_goblin | 2 years ago
Yeah no shit (see what I did there?)
Even-Trouble9292 | 2 years ago
I do. My gut micro biome impacts EVERYTHING so I fiber up every day.
Particular-Jello-401 | 2 years ago
Native Indians ate hundreds of grams fiber a day. Primitive foods had mucho fiber.
ECrispy | 2 years ago
This isn't surprising. The American diet (SAD) is easily the worst in the world. No other country has people who grow up 'hating vegetables' and loving junk fast food like every kid here, and then they grow up to make fun of vegetarians, mock anyone who tells them to eat more plants etc.
The 'advice' from every book/Internet is fad diets like ket/low carb which is basically Atkins bs by another name - i.e. meat and fat, no veggies, no spices, no herbs.
There's no cooking culture. Most millenials and genZ are clueless and buy ready made food or those ridiculous food kits.
Wannawiz | 2 years ago
Does active vs inactive fiber matter in the end?
[OP] James_Fortis | 2 years ago
Great question! I don’t think the recommendations differentiate between soluble and insoluble fiber, so the 25/38g are a combination of both.
ClaimParticular976 | 2 years ago
https://www.amazon.com/Wheatena-Toasted-Wheat-Cereal-20-Ounce/dp/B001EO5XSU
[OP] James_Fortis | 2 years ago
Nice! That looks to be 5.1g of fiber per 40g serving. Do you do multiple servings per day too?
ClaimParticular976 | 2 years ago
No, I generally only have one serving a day. I try and eat mostly vegetables, fruits, carbs, a little meat. I’m probably not getting the required nutrients either but by limiting all the junk foods and drinks I do feel better.
[OP] James_Fortis | 2 years ago
Nice!! Healthy eating now is so good for disease prevention later.
t_laveau | 2 years ago
Gays commonly use fiber pills because it helps clean you out. Added bonus: health stuff.
Last-Example1565 | 2 years ago
Then there's this study.
And this
This, too
Vitate | 2 years ago
Great, but is reducing constipation your main nutritional and health concern?
yeehaaw | 2 years ago
Why do they make such a big deal about fiber, it's just fiber. Fiber is just a consequence of eating somewhat intact plant structures, it's not some cureall.
pinky_blues | 2 years ago
https://www.reddit.com/r/explainlikeimfive/s/4yj1pN3lUG
BruceIsLoose | 2 years ago
>Why do they make such a big deal about fiber, it's just fiber.
From the study:
>Adequate intake of dietary fiber is associated with digestive health and reduced risk for heart disease, stroke, hypertension, certain gastrointestinal disorders, obesity, type 2 diabetes, and certain cancers.