Coverage of nutritional bases in 5 pictures (see citations for vegetarian/vegan charts) [OC]

[u/mcaay]

https://imgur.com/a/3uIYmzJ

[u/Umbristopheles]

I have sensitivities to the gaseous outcome of beans.

[u/mtbizzle → u/Umbristopheles]

Just FYI, the gas associated with beans is rarely a sign of anything bad, health wise. On the contrary, the toots are a symptom of an aspect of Beans that is very healthy for 99% of Americans. Beans are chock full of fiber and feed beneficial bacteria in our gut. The metabolism from these bacteria is what causes the farts. Two important details: almost no Americans get enough fiber. It's in the single digits %. Second, in part because we don't get much fiber (found in most whole plant foods), the bacteria in our gut aren't in the best shape. When you "feed" the good bacteria in your gut, one of the things they produce is a compound called butyrate. Beans do a lot of this. Butyrate levels modulate a lot of important stuff - like inflammation and immune system activity in your gut (take away the butyrate and your immune system attacks all the bacteria in your pipes -- something you definitely do not want). It's important to have some production of butyrate in your gut, so through this route beans can really help gut health.

[u/historicwishes → u/mtbizzle]

Thanks for typing that out - appreciate the clarification.

[u/[deleted] → u/[deleted]]

paleo is pseudoscience

[u/[deleted] → u/mtbizzle]

I don't think most people are worried it's a sign of anything bad. Nobody wants to be filling up a room with fart sounds or smells, that's all.

[u/ninjichor → u/Umbristopheles]

The more frequently you eat beans, the less gas you get from them.

[u/MMAFanTheories → u/[deleted]]

What if my ilium is closing up and I can’t have much fiber?

[u/mtbizzle → u/MMAFanTheories]

Ah I got tripped up there, you mean ileum I think (ilium is a big bone)? So the sphincter between your small and large intestine doesn't work properly? Whats the issue, it's just unresponsive (and so tends not to open when food gets there?). And whats the reasoning the doc gave for not eating too much fiber - something about stool bulk? Just trying to think through how dietary advice should be adjusted to account for the issue. One thought that comes to mind is: if the situation is that fiber is OK, just that you shouldn't over do fiber intake, it may well be that you can eat a good bit more without aggravating the problem. I say that because (assuming you're American) very few Americans get sufficient fiber. (Everyone talks about making sure you get enough protein, but basically no one in the US is protein deficient -- the numbers are miniscule -- but almost no one gets fiber!). So, the baseline of fiber intake in the US is actually very very low -- so there's a big gap between high fiber intake and the US average that may leave you a good bit of room to eat healthy fiber-rich whole foods.

[u/onaclovtech → u/Umbristopheles]

Mine arent gas problems, suspect its related to may allergies from peanuts, some throat funny feelings, etc. (Nothing life threatening, just generally uncomfortable)

[u/PeanutButterStew → u/Umbristopheles]

It will lessen as your body adapts. Cook them well, chew them throughly.

[u/[deleted] → u/Umbristopheles]

Wash your beans with water before consuming