Why YSK: fiber is important for optimal human health. It helps us avoid diabetes, heart disease, colon cancer, obesity, and other diseases. This is particularly important in developed countries such as mine (USA) that are suffering greatly from these diseases.
The recommended daily fiber intake is 25g for women and 38g for men in the USA, and 95% of us don’t meet this amount. This suggests an urgent need for us to increase our daily fiber intake, which can be achieved by swapping out ultra-processed foods and animal foods that are void of fiber with whole plant foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds.
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.
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.
I just struggle with finishing my ton of blueberries before they spoil :(
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 the leftover whey and they come out gloriously soft and fluffy that way. Whole Wheat 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.
- Preheat oven to 350 (or don’t if using a convection oven)
- Lightly spray muffin tin with avocado oil
- Add banana, oil, milk, vanilla, applesauce, flax egg into mixing bowl and stir well.
- Add dry ingredients plus chopped apple to another bowl and mix well. Don’t add walnuts at this step.
- Add dry ingredients to the wet ingredients and stir until combined. Add extra applesauce or milk if it’s a little dry.
- 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.
- Bake 20 minutes or until a toothpick inserted into the center of a muffin comes out clean.
- Cool for a few minutes before removing from pan.
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
I can’t seem to get it together to do the night before, so I make morning oats
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.
do you need chia seeds for overnight oats?
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.
Too much effort.
Those blueberries will make you shit something fierce.
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.
What vegetables?
Literally just mixed peas, carrots and beans from a frozen package haha
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Only 10 more to go!
(Based on an adult male needing 38g, the mean fiber intake being 16g, and a large carrot containing 2g)
But what about baby carrots
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 D 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.
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.
Sexual dimorphism in humans
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.
Overall, men are significantly more massive than women, so our caloric intake is also proportionally higher. As a 6’3" 230lb man, if I were to try to stick to a 2000 calorie a day diet, I would lose weight. I need 2500 calories if I don’t work out, and more like 3400 if I do.
Man shits
Say no more (mostly because I don’t want any more details about those shits).
nudge nudge wink wink say no more
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.
Vegetables measured in units of 120mL (because it’s half of some cups) is really stupid.
Realistically it looks like the majority of my fiber intake is about to become oats and popcorn…
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.
Thank you!
25 GB per day? I don’t even HAVE fiber, I’m stuck with fucking Comcast, which might I add is down right now. Typical.
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.
Edit: Here’s a link. https://www.benefiber.com/fiber-supplement-products/benefiber-powder/
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.
Same! First cup of coffee every day is the powder cup, goes in with the splenda. :)
Better than psyllium husk?
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.
I can get psyllium husks in tablet form. No need to mix it with anything.
In results, no.
In ease of consumption, yes.
You would be so much better off changing your diet, though.
Eat your veggies and fruit people.
I believe, you’re missing a comma there. Probably don’t want people eating people. 🙃
You show me a sapient pineapple and I’ll show you a crime scene.
This also relates to jaw and gum health too. Most folks eat too soft a diet as well (fibrous foods often require more chewing).
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!
Finally, a pro-health justification for eating the whole container of oatmeal cookies.
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!”
🤣
Psyllium husk is a really affordable way to add fiber, just BE AWARE OF DOSAGE, when they say TEASPOON. THEY MEAN IT!
LFMF.
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!
Wow, why such a discrepancy between men and women?
On average, men big, women smol.
The fiber ratio in this post is extremely close to the weight ratio between my wife and me.
Shouldn’t it just be weight dependent then, or is that too complicated to communicate?
i’d wager a lot of people have no earthly clue what their weight is, though i do think there’s little point in even bothering with giving any sort of specific advice about fibre at all, just state the number that covers 90% of people. There isn’t really such a thing as too much fibre, and i can all but guarantee that anyone who reads it won’t get even close to the recommended amount anyways, they’ll just eat a bit more vegetables (which is good).
