This blog could help you poop better

这篇博客或许能帮你排便更顺畅

Fibermaxxing might help boost an underconsumed nutrient, but you should also be wary of ‘maxxing’ trends. “纤维最大化”（Fibermaxxing）或许有助于补充摄入不足的营养素，但你也应该警惕各种“最大化”潮流。

“I will explode your butthole with this poopmaxxer pesto,” a calm Gen Z voice announced from my phone’s speakers. “And don’t worry, it doesn’t taste like poop, unless that’s what you’re into … I don’t know if Italians will approve of this, but it’s for my … a-butt-a-hole-a!” “我要用这款‘排便最大化’青酱炸裂你的菊花，”手机扬声器里传来一个冷静的 Z 世代声音。“别担心，它尝起来不像屎，除非你就好这一口……我不知道意大利人会不会认可这个，但这是为了我的……屁屁！”

What followed in that video was actually a pretty good recipe. Two cups of blanched peas mixed into a fairly standard pesto recipe for a yield of 18 grams of fiber. Never mind my spouse’s flabbergasted face as the video played over and over while I blanched and blended in the kitchen. 视频接下来的内容其实是一个相当不错的食谱。将两杯焯过的豌豆混入标准的青酱配方中，可以提供 18 克膳食纤维。当我一边在厨房里焯水和搅拌，一边循环播放这个视频时，完全没顾及我配偶那目瞪口呆的表情。

Not all TikTok fibermaxxers are as disturbingly whimsical as @hallysicle, a self-described “chaotic wellness” creator responsible for the poopmaxxer pesto; the cognitive dissonance of her deadpan scatological narration, cottagecore kawaii aesthetic, and actually good recipes is very much her own creation. That said, many of TikTok’s fiberheads are gleefully unhinged when preaching the benefits of the criminally underappreciated and underconsumed macronutrient. 并非所有 TikTok 上的“纤维最大化”博主都像 @hallysicle 那样令人不安且古怪。这位自称“混乱健康”的创作者正是“排便最大化青酱”的始作俑者；她那面无表情的排泄物叙事、田园风可爱美学与真正实用的食谱之间产生的认知失调，完全是她个人的独特风格。话虽如此，许多 TikTok 上的“纤维狂热者”在宣扬这种被严重低估且摄入不足的宏量营养素的好处时，表现得相当疯狂。

Considering that roughly 95 percent of Americans fall short of the daily recommended amount of fiber, you’d think fibermaxxing is unequivocally a good thing. But as with anything on the internet, “maxxing” doesn’t always tell the whole story. 考虑到大约 95% 的美国人每日膳食纤维摄入量未达标，你可能会认为“纤维最大化”绝对是一件好事。但就像互联网上的任何事物一样，“最大化”并不总是事情的全貌。

Why is the internet suddenly obsessed with fiber and pooping? There’s no single reason, but rather a few larger-scale health trends converging with the influencer content economy. 为什么互联网突然沉迷于纤维和排便？这并非单一原因所致，而是几种更大规模的健康趋势与网红内容经济交汇的结果。

Take GLP-1 usage. The so-called Ozempic economy is one big reason why you’re seeing a huge push for fresh foods and proteinwashing at the grocery store. Because GLP-1s can suppress appetite, people on these medications have to prioritize protein and fiber in their diets to prevent muscle loss and alleviate gastrointestinal side effects. 以 GLP-1 的使用为例。所谓的“司美格鲁肽经济”是你在杂货店看到生鲜食品和“蛋白质洗脑”营销激增的一大原因。由于 GLP-1 可以抑制食欲，服用这些药物的人必须优先考虑饮食中的蛋白质和纤维，以防止肌肉流失并缓解胃肠道副作用。

There’s also been a rising number of videos featuring young people in their 20s and 30s sharing their stories of battling colon cancer. These videos are often bolstered by social media-savvy gastroenterologists and dietitians who are also trying to raise awareness of this trend and early-onset symptoms. 此外，越来越多的视频开始出现 20 多岁和 30 多岁的年轻人分享他们抗击结肠癌的故事。这些视频通常得到精通社交媒体的胃肠科医生和营养师的支持，他们也试图提高人们对这一趋势和早发症状的认识。

The scary thing is that this isn’t baseless fearmongering or a viral trend taking science out of context. A recent study has found that mortality from colorectal cancer in people under 50 has been increasing by 1.1 percent per year since 2005, making it the leading cause of cancer-related death in this cohort. 可怕的是，这并非毫无根据的恐慌或断章取义的病毒式趋势。最近的一项研究发现，自 2005 年以来，50 岁以下人群的结直肠癌死亡率每年以 1.1% 的速度增长，使其成为该群体中癌症相关死亡的首要原因。

So all things considered, yes — fiber (and therefore, pooping) is on a lot of people’s minds. That, in turn, makes it ripe for contentmaxxing online. 综上所述，没错——纤维（进而也就是排便）确实占据了许多人的心智。这反过来也使其成为了互联网上“内容最大化”的绝佳素材。

In some respects, this could be a good thing. While RFK Jr.’s MAHA movement has zeroed in on protein — a nutrient that the vast majority of Americans are not deficient in — fiber is an important and consequential macronutrient that virtually everyone gets too little of. 在某些方面，这可能是一件好事。虽然小罗伯特·肯尼迪（RFK Jr.）的 MAHA 运动将重点放在了蛋白质上——这是一种绝大多数美国人并不缺乏的营养素——但纤维是一种重要且关键的宏量营养素，几乎每个人都摄入不足。

Put plainly, dietary fiber is a type of complex carbohydrate that the body can’t digest and primarily comes from plant foods. It also comes in two types: soluble and insoluble. The former dissolves in water, forming a gel-like substance in your gut that helps lower cholesterol and blood glucose levels. The latter helps add bulk to your poops, making them easier to pass and helps prevent constipation. 简单来说，膳食纤维是一种人体无法消化的复杂碳水化合物，主要来源于植物性食物。它分为两种类型：可溶性和不可溶性。前者溶于水，在肠道内形成凝胶状物质，有助于降低胆固醇和血糖水平。后者有助于增加粪便体积，使其更容易排出，并有助于预防便秘。

On top of these benefits, a high-fiber diet is associated with greater satiety — good for weight management — and overall bowel health by helping prevent hemorrhoids, feeding the beneficial bacteria in your gut microbiome, and, again, reducing overall colorectal cancer risk. 除了这些好处外，高纤维饮食还与更强的饱腹感有关（有利于体重管理），并通过预防痔疮、滋养肠道微生物群中的有益菌，以及再次强调的降低结直肠癌总体风险，来促进整体肠道健康。

But as with any health trend, more is not always better. Not all fiber is created equal. 但正如任何健康趋势一样，多并不总是意味着更好。并非所有的纤维都是一样的。