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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.
I hate when recipes mix units. How many cups are a ton?
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!
I can't seem to get it together to do the night before, so I make morning oats
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
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.
Do you know if chia seeds have insoluble fiber
Yes, they are a great source of insoluble fiber.
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.
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.
I've been working out more (and biking daily) and the post workout shit is always an amazing feeling.
What vegetables?
Literally just mixed peas, carrots and beans from a frozen package haha
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 )
Psyllium husk pills are awesome
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?
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
I'm up to 70g of natural fiber a day! I'm plant-based though so it's easy for me when most of my foods are whole plant foods.
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.
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.
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.
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.
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.
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...
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".
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/
Finally, a pro-health justification for eating the whole container of oatmeal cookies.
Thanks for the reminder. I keep forgetting to look out for chia & flax seeds when grocery shopping...
This also relates to jaw and gum health too. Most folks eat too soft a diet as well (fibrous foods often require more chewing).
Psyllium husk is a really affordable way to add fiber, just BE AWARE OF DOSAGE, when they say TEASPOON. THEY MEAN IT!
LFMF.
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!"
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!
Wheat germ. It's in most stores in the cereal aisle. I take it with my orange juice or sprinkled on oatmeal.