I am on Facebook and Instagram currently – I also still have a dormant X account… – but I don’t actually only use the feed for people I actually follow and never the “algorithm suggestions”. It’s easier to do that via desktop than in the apps.
I do post every once a while but are not too active there and don’t use groups or rarely interact with others outtside just people I follow. That way you even on X – which I actually rarley peek into – escape these things. Of course unless you look into the X trends “for fun” or review FB comments on especially political suff.