YSK that the recommended daily fiber intake is 25g for women and 38g for men in the USA. 95% of the country does not meet this amount.

Comments

• skooma_king@lemm.ee ⁨3⁩ ⁨months⁩ ago

  Here’s my unsolicited recipe for overnight oats, you sweet, fiber-deficient lemmies:

  1/4 cup steel cut oats, 1 Tbsp chia seeds, a glob of honey, 1/8 tsp salt, 1/4 tsp cinnamon, 3/4 cup of milk, then in the morning add 1/4 cup crushed walnuts and a ton of blueberries.

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  • MummifiedClient5000@feddit.dk ⁨3⁩ ⁨months⁩ ago

    I hate when recipes mix units. How many cups are a ton?

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    • ERPAdvocate@sh.itjust.works ⁨3⁩ ⁨months⁩ ago

      I know, right? Let me help you out with that.

      A ton is 907 kg approximately, and the weight of a cup of blueberries, while varying, is around 148 g or 0.148 kg.

      That means the above recipe calls for around 6128 cups of blueberries. And at 3.6 g per cup of blueberries that’s ~22000 g of fiber or 628 times your recommended daily intake for men, or 880 for women!

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    • sik0fewl@lemmy.ca ⁨3⁩ ⁨months⁩ ago

      About 6,130.

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  • aido@lemmy.world ⁨3⁩ ⁨months⁩ ago

    For anyone wonfering this seems to be ~8g of fiber (plus 19440g for one ton of blueberries) based on this database, which seems to source basic data from the USDA.

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    • Obi@sopuli.xyz ⁨3⁩ ⁨months⁩ ago

      I just struggle with finishing my ton of blueberries before they spoil :(

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  • lagomorphlecture@lemm.ee ⁨3⁩ ⁨months⁩ ago

    Here’s my muffin recipe, but you can really omit the applesauce and use pretty much any fruit you like for flavor. Do keep the bananas though or the texture will be really wrong. It’s good with a tbsp of chia seeds added, oats added, etc. I make my own yogurt and when I make cheese out of it I replace all the liquids (except oil) with whey and they come out gloriously soft and fluffy that way. What flour is really high calorie though so I’m open to suggestions for something to replace it with if anyone has any ideas.

    Long story short I’ve messed with this recipe in so many ways and it has turned out great every time except the time I didn’t have bananas and uses avocado instead. It’s very forgiving so do it your way.

    Muffin recipe

    2 ripe mashed bananas

    1 chopped apple

    Flax egg (1 tbsp ground flax, 2.5 tbsp water, mix and let set while you prepare the other ingredients)

    1 tbsp olive or avocado oil

    1/4 to 1/2 C oat or soy milk or cow milk or whey

    1 tsp vanilla

    1/4 cup unsweetened apple sauce

    1 C whole wheat flour

    1 C wheat bran

    1tsp baking soda

    1 tsp baking powder

    1/4 tsp salt

    1 tsp cinnamon

    1/3 cup chopped walnuts

    1 tbsp chia seeds

    You can sub oat bran for wheat bran if you can find anyone selling it.

    1. Preheat oven to 350 (or don’t if using a convection oven)
    2. Lightly spray muffin tin with avocado oil
    3. Add banana, oil, milk, vanilla, applesauce, flax egg into mixing bowl and stir well.
    4. Add dry ingredients plus chopped apple to another bowl and mix well. Don’t add walnuts at this step.
    5. Add dry ingredients to the wet ingredients and stir until combined. Add extra applesauce or milk if it’s a little dry.
    6. Add to muffin pan in 12 equal portions. Add walnuts to the top and press them in a little or they’ll fall off when the muffins are done.
    7. Bake 20 minutes or until a toothpick inserted into the center of a muffin comes out clean.
    8. Cool for a few minutes before removing from pan.

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  • twistypencil@lemmy.world ⁨3⁩ ⁨months⁩ ago

    I can’t seem to get it together to do the night before, so I make morning oats

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    • skooma_king@lemm.ee ⁨3⁩ ⁨months⁩ ago

      I normally make a few portions at once since imo they have better texture anyway if you give them two+ days to absorb moisture. I try to make another portion every day, but since I have a few in the fridge it gives me breathing room if I’m feeling lazy any particular day.

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  • gac11@lemmy.world ⁨3⁩ ⁨months⁩ ago

    I’ve been doing: 1/2 cup old fashioned oats 1 cup flavored kefir 1 Tbsp chia 1 Tbsp ground flax As many blueberries as I can cram in with the rest in a 1 pint mason jar

    It’s… Fine. I’ve been considering adding half Greek yogurt and half kefir, but I’m already desperate for more sugar in the recipe.

    Maybe a splash of honey will be my next step

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  • Mango@lemmy.world ⁨3⁩ ⁨months⁩ ago

    Too much effort.

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  • ComicalMayhem@lemmy.world ⁨3⁩ ⁨months⁩ ago

    do you need chia seeds for overnight oats?

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    • skooma_king@lemm.ee ⁨3⁩ ⁨months⁩ ago

      No, but they are a nice addition if you like them with the added benefit of more fiber, oils, and minerals. They do help thicken everything up, so if you aren’t going to add them maybe use less milk unless you like it soupy.

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  • Pirky@lemmy.world ⁨3⁩ ⁨months⁩ ago

    Those blueberries will make you shit something fierce.

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• Nougat@fedia.io ⁨3⁩ ⁨months⁩ ago

  You should also know that there's soluble and insoluble fiber. Both are important, but what people are more likely to lack is insoluble fiber.

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  • xnx@slrpnk.net ⁨3⁩ ⁨months⁩ ago

    Do you know if chia seeds have insoluble fiber

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    • Soulcreator@lemmy.world ⁨3⁩ ⁨months⁩ ago

      Yes, they are a great source of insoluble fiber.

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• Skkorm@lemmy.world ⁨3⁩ ⁨months⁩ ago

  This is purely anecdotal, but I started meal prepping with a pile of mixed vegetables and chicken, and my bowel movements have never been smoother. Like, the difference was legitimately addicting. Haha. An effortless shit everyday is such a massive game changer.

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  • Blackmist@feddit.uk ⁨3⁩ ⁨months⁩ ago

    Thing is, I never have better shits than when I eat like absolute crap.

    Hotdogs or a fry up, and it just flies out like a greased otter. Draw an ace every time.

    When I go on a health kick and eat vegetables, it’s legit like wiping a marker pen.

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    • Swedneck@discuss.tchncs.de ⁨3⁩ ⁨months⁩ ago

      the “when i go on a health kick” would be the problem, you kinda can’t “go on a health kick”, you don’t have a health bar that can be periodically topped up while otherwise eating garbage.

      it’s much better to always eat one carrot per meal than to have one meal per week that consists solely of carrots, not only does that give your body a baseline to work with, but it also means you get used to eating that carrot and eventually you start to quite enjoy it, and the thought of not eating a carrot with your meal feels a bit wrong, and adding another carrot to each meal isn’t a very daunting prospect.

      I used to subsist basically entirely on fast food, and at this point any meal without some proper vegetables feels somewhat unpalatable. I’ve also just straight up replaced candy with simply eating more food, and candy holds little appeal now. Why suck on a caramel when i can eat a tasty sandwich instead?

      You’ve got to slowly ease yourself into a healthy lifestyle, and experiment around to find out what works for you. Maybe you love boiled vegetables, maybe you absolutely hate them but instead crispy fried ones herald the choirs of angels.

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    • roofuskit@lemmy.world ⁨3⁩ ⁨months⁩ ago

      Ease your way into the healthy diet.

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  • Trainguyrom@reddthat.com ⁨3⁩ ⁨months⁩ ago

    I’ve been working out more (and biking daily) and the post workout shit is always an amazing feeling.

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  • TBi@lemmy.world ⁨3⁩ ⁨months⁩ ago

    What vegetables?

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    • Skkorm@lemmy.world ⁨3⁩ ⁨months⁩ ago

      Literally just mixed peas, carrots and beans from a frozen package haha

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• lolcatnip@reddthat.com ⁨3⁩ ⁨months⁩ ago

  I once had a consultation with a surgeon about hemorrhoid surgery. Her recommendation was to use fiber supplements because it’s almost impossible to get enough fiber from food alone.

  (I ended up getting a bidet, and now my fiber-poor garbage diet doesn’t cause that particular problem anymore )

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  • wilberfan@lemmy.world ⁨3⁩ ⁨months⁩ ago

    I had to start supplementing with psyllium fiber (powder) several months ago after a massive hemorrhoid attack last fall. (Surgeon gave me the identical advice.)

    If I don’t get at least 40 g a day of total fiber (about 20+ of which are the powder), stools get large ‘n’ hard. It’s working, and my ass is thanking me.

    What I’m having trouble squaring is I don’t think we evolved eating that much fiber every day. Pre-agriculture it would have been (depending on which part of the planet) lot’s of animal protein and whatever roots & berries you could find, right?

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    • logir@feddit.it ⁨3⁩ ⁨months⁩ ago

      Micheal Greger in “how not to die” talks about this. He says that hunter gatherers would eat mostly plants and sometimes some meat. And all plant food was not process so with lot of fiber

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    • twistypencil@lemmy.world ⁨3⁩ ⁨months⁩ ago

      How do you consume so much psyllium? I find it difficult to get down because it turns to goo very fast

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  • GBU_28@lemm.ee ⁨3⁩ ⁨months⁩ ago

    Psyllium husk pills are awesome

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  • James_Fortis@lemmy.world ⁨3⁩ ⁨months⁩ ago

    I’m up to 70g of fiber a day! I’m plant-based though so it’s easy for me when most of my foods are whole plant foods.

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    • Swedneck@discuss.tchncs.de ⁨3⁩ ⁨months⁩ ago

      polished grains are a terrible curse upon humanity, just switching them out for whole grain is such an easy boost to your health. Not just more fibre, but more vitamins and stuff too along with proportionally less simple carbs!

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  • roofuskit@lemmy.world ⁨3⁩ ⁨months⁩ ago

    From an American diet maybe. But that’s because our processed foods and meat fetish are really unhealthy.

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• SSJMarx@lemm.ee ⁨3⁩ ⁨months⁩ ago

  goes and gets a carrot from the fridge after reading this post

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  • aido@lemmy.world ⁨3⁩ ⁨months⁩ ago

    Only 10 more to go!

    (Based on an adult male needing 38g, the mean fiber intake being 16g, and a large carrot containing 2g)

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    • potpotato@lemmy.world ⁨3⁩ ⁨months⁩ ago

      But what about baby carrots

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• lagomorphlecture@lemm.ee ⁨3⁩ ⁨months⁩ ago

  Why so much higher for men? On an average day I eat probably somewhere between 25 and 45 g depending on what I’ve meal preppes for the week and what I’ve decided on for snacks. I am a vegetarian who eats mostly whole foods. I can’t even fathom how the average American could come anywhere even close to that. It’s a LOT of beans/whole grains/vegetables/chia seeds/etc.

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  • harrys_balzac@lemmy.dbzer0.com ⁨3⁩ ⁨months⁩ ago

    In general, American men are larger - dimensionally - so more fibre is required for a larger person.

    Ideally, an individual would work with their doctor or whoever to figure out how much would be appropriate.

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    • NaoPb@eviltoast.org ⁨3⁩ ⁨months⁩ ago

      Because larger people need to eat more, as their body requires more energy, and so they need more fiber, I’m assuming.

      I was Googling just now and found that women have a longer colon than man. I wonder if that makes any difference.

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  • bamfic@lemmy.world ⁨3⁩ ⁨months⁩ ago

    Sexual dimorphism in humans

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    • lagomorphlecture@lemm.ee ⁨3⁩ ⁨months⁩ ago

      Ok but I was curious another specific physiological reasons lol like maybe men require that much more or they don’t see cardiovascular benefits or something like that.

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  • Randelung@lemmy.world ⁨3⁩ ⁨months⁩ ago

    Man shits

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    • lagomorphlecture@lemm.ee ⁨3⁩ ⁨months⁩ ago

      Say no more (mostly because I don’t want any more details about those shits).

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• zephorah@lemm.ee ⁨3⁩ ⁨months⁩ ago

  You forgot the part where it allows you to have a normal bowel movement without straining. It’s the path to hemorrhoid reduction, possibly annihilation.

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• friend_of_satan@lemmy.world ⁨3⁩ ⁨months⁩ ago

  25 GB per day? I don’t even HAVE fiber, I’m stuck which fucking Comcast.

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• dataprolet@lemmy.dbzer0.com ⁨3⁩ ⁨months⁩ ago

  en.wikipedia.org/wiki/Dietary_fiber#Contents_in_f…

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  • BuddyTheBeefalo@lemmy.ml ⁨3⁩ ⁨months⁩ ago

    Vegetables messerud in units of 120ml (because it’s half of some cups) is really stupid.

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    • BuddyTheBeefalo@lemmy.ml ⁨3⁩ ⁨months⁩ ago

      Image

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    • Supermariofan67@programming.dev ⁨3⁩ ⁨months⁩ ago

      Lol that’s hilarious. I laugh so much at the crazy mixing of units we use here in the US. Similarly, it’s quite common to see metric and customary units in the same sentence, as in “add 1 tablespoon to 100 mL of water”.

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    • Swedneck@discuss.tchncs.de ⁨3⁩ ⁨months⁩ ago

      that article is written by vegan spiders, who sink their fangs into the tender flesh of a carrot and drain it of its essence, leaving only a withered stick behind.

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  • James_Fortis@lemmy.world ⁨3⁩ ⁨months⁩ ago

    Thank you!

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• indomara@lemmy.world ⁨3⁩ ⁨months⁩ ago

  We highly recommend Benefiber for anyone. It is tasteless, doesn’t change the texture of your food or drink, and can be added to almost anything.

  I think many people avoid adding fiber to their diets because it requires a change in diet or a supplement that is often gross.

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  • twistypencil@lemmy.world ⁨3⁩ ⁨months⁩ ago

    Better than psyllium husk?

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    • indomara@lemmy.world ⁨3⁩ ⁨months⁩ ago

      I think so, yes. At least from a taste and texture standpoint, it is waaaay better. Psyllium husk (Metamucil) changes the texture of drinks and foods, causing them to congeal into a viscous gel.

      Benefiber does not change the texture of the food or drink and is odourless and tasteless.

      I will note however, after a quick google just now, that Metamucil was shown in a study to lower cholestrol while Benefiber did not.

      For me though, it’s all about what changes I can make and stick to, and something that changes texture is very hard for me to get down.

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    • Angry_Autist@lemmy.world ⁨3⁩ ⁨months⁩ ago

      I results, no.

      In ease of consumption, yes.

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  • ShepherdPie@midwest.social ⁨3⁩ ⁨months⁩ ago

    This is what I do. I get the giant jugs at Costco and put them in the cabinet where we keep all our coffee stuff. Every morning I scoop it into my coffee before making it and it’s so easy. You’d never even know it was in the drink as it dissolves completely once stirred.

    If you buy a supplement, definitely get the fine ground. I made the mistake of buying course ground and it’s like adding orange juice pulp to everything because it’s so chunky.

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    • indomara@lemmy.world ⁨3⁩ ⁨months⁩ ago

      Same! First cup of coffee every day is the powder cup, goes in with the splenda. :)

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  • NaoPb@eviltoast.org ⁨3⁩ ⁨months⁩ ago

    I think I’m using a similar thing and I agree that it’s ideal.

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  • jerkface@lemmy.ca ⁨3⁩ ⁨months⁩ ago

    You would be so much better off changing your diet, though.

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• MisterNeon@lemmy.world ⁨3⁩ ⁨months⁩ ago

  Eat your veggies and fruit people.

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  • Ephera@lemmy.ml ⁨3⁩ ⁨months⁩ ago

    I believe, you’re missing a comma there. Probably don’t want people eating people. 🙃

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    • MisterNeon@lemmy.world ⁨3⁩ ⁨months⁩ ago

      You show me a sapient pineapple and I’ll show you a crime scene.

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• bcgm3@lemmy.world ⁨3⁩ ⁨months⁩ ago

  Finally, a pro-health justification for eating the whole container of oatmeal cookies.

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• DarkThoughts@fedia.io ⁨3⁩ ⁨months⁩ ago

  Thanks for the reminder.
  I keep forgetting to look out for chia & flax seeds when grocery shopping...

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• GBU_28@lemm.ee ⁨3⁩ ⁨months⁩ ago

  This also relates to jaw and gum health too. Most folks eat too soft a diet as well (fibrous foods often require more chewing).

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  • Swedneck@discuss.tchncs.de ⁨3⁩ ⁨months⁩ ago

    i really wish someone would bring to market dentastix but for humans, make a slightly abrasive rubbery stick that i can just sit and gnaw on like cowboys with a straw of grass.

    would not only improve jaw health, but help clean your teeth a bit at the same time!

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• Angry_Autist@lemmy.world ⁨3⁩ ⁨months⁩ ago

  Psyllium husk is a really affordable way to add fiber, just BE AWARE OF DOSAGE, when they say TEASPOON. THEY MEAN IT!

  LFMF.

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  • Waffle@infosec.pub ⁨3⁩ ⁨months⁩ ago

    What this person means is that IF YOU OVERDO IT YOU WILL SHIT YOUR BRAINS OUT AND IT WILL BE AN EMERGENCY.

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    • jerkface@lemmy.ca ⁨3⁩ ⁨months⁩ ago

      That’s not really the concern. It’s just bulk. As long as it is well hydrated when you consume it, it’s very inert and you can’t really have too much. If it’s still partially dry, it’ll jam you up until it sucks enough water out of you, so that’s no good.

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    • Styxia@lemmy.world ⁨3⁩ ⁨months⁩ ago

      But that first purge feels so healthy though!

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• kerrigan778@lemmy.world ⁨3⁩ ⁨months⁩ ago

  I started using complex fiber supplements (as in whole dried ground foods with multiple sources and types of fiber) about a month ago, honestly life changing, cannot recommend enough.

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  • myrrh@ttrpg.network ⁨3⁩ ⁨months⁩ ago

    …i parsed that as ‘once a month’ and pondered your ensuing lifestyle…

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• FlyingSquid@lemmy.world ⁨3⁩ ⁨months⁩ ago

  As some people here already know since I talk about it endlessly, I have a weird medical condition where I have not eating solid foods in almost a year now. You have no idea how much fiber you need just to have decent bowel functions when you start at a base of zero.

  I drink four cans of V8 and take 2 Metamucil capsules a day to get me up to about 30g. Still less than the recommended amount, but it’s all I can manage at the moment.

  Before that, there were a couple of times when the constipation was so painful that I literally started yelling, “OH FUCK! OH FUCK! OH FUCK!”

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• SkybreakerEngineer@lemmy.world ⁨3⁩ ⁨months⁩ ago

  Does the USDA recommend single mode or multi mode?

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• Dagwood222@lemm.ee ⁨3⁩ ⁨months⁩ ago

  Wheat germ. It’s in most stores in the cereal aisle. I take it with my orange juice or sprinkled on oatmeal.

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• Nikls94@lemmy.world ⁨3⁩ ⁨months⁩ ago

  Reading this as someone blessed with whole grain rye-wheat mix bread, heck I can even buy the flour to make my own bread.

  Change to whole grain, folks!

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• roofuskit@lemmy.world ⁨3⁩ ⁨months⁩ ago

  Do not jump straight to this fiber intake if you are eating way under it. Gradually alter your diet to meet it. You will experience some discomfort if you don’t.

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• ipkpjersi@lemmy.ml ⁨3⁩ ⁨months⁩ ago

  I think I’ve started reaching this amount recently since I’ve changed my diet and started eating more oatmeal and fruits/vegetables. With that said, fiber can actually cause problems for some people, it can cause bloating/pain for some people even with adequate water intake to match the fiber.

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• tamal3@lemmy.world ⁨3⁩ ⁨months⁩ ago

  Wow, why such a discrepancy between men and women?

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• jerkface@lemmy.ca ⁨3⁩ ⁨months⁩ ago

  Fiber should be the principle and perhaps only macro nutrient most people interested in improving their health and weight should track. If you are consuming enough fiber, you are necessarily eating a large volume of healthy, calorie-poor food, and it becomes a challenge to overeat at all. Once you’ve got your fiber intake high enough you can basically eat anything you want in addition to that.

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• Swedneck@discuss.tchncs.de ⁨3⁩ ⁨months⁩ ago

  i started being mindful of eating more fibre a year or so ago, and dear god it’s amazing to be able to just trust my bowels and barely ever have to think about type 2 toilet visits.

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