I have been trying to get fiber for a while now. The internet company tells me it's impossible. /s
this post was submitted on 15 Dec 2025
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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!!!
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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
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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)
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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.
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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.
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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.
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.
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Love me some simple spicy baked beans! But I also eat tons of leafy greens, so I'm probably one of the 5%
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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.
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
They took it out so they could sell it to us later as a supplement.
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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.
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Not until Kelloggs finally releases Flaming Hot Bran Flakes ^(tm) ^
What's the minimum recommend amount, like 500 megabits?
When comparing it to the average US diet, it is crazy. They recommend around 32g for Adult Males, for reference, a serving of Metamucil (popular fiber supplement) has 2.4g of Fiber.
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?
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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!
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.
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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
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.
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This shouldn’t come as a surprise to anyone; we already knew Americans were full of shit!
Ba-dum, pssh!
Yeah but lot's of them are getting fiber optic which must count for something, right?
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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.
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