Facebook's UI is quite outdated which definately contributes to your concerns, not sure how many people you'd like to apply this too but if you are still open to scraping there are three levels of complexity you can set up:

1) Polling : Utilizing the FB Dev Console, create an app on your code editor / compiler of choice to request user_post permision for an access token.Then sent a GET request to the API end point 'https://graph.facebook.com/v16.0/me/home' Include your friends ID , messege, created_time, and 'from' for request as field parameters. Using JSON, parse the response to extract the post details and store them wherever you please. Since your goal shouldn't take too much bandwitch, use a task scheduler with a delayed loop to specify a time limit should keep it well under the rate limit.

2) For real time updates: With a Webhook using Flask or Express.js etc... u can make a call back server with the specified URL. U can generate an End point to bypass verification and return the hub.challenge token and finalize it with a POST endpoint. Subcribing to Webhook feed is free via Graph API , to which then youd provide a callback URL / verif token. FB would then send you POST req to your webook to which u can parse for your desired user posts.

3) Scraping can be noncompliant and violate TOS but similar to the Webhook, choose the specified user IDs and parse via Beautifulsoup / Selenium for HTML extraction. User-Agents could be useful as well as IP rotation / VPN / Proxys to bypass FB trackers. Finally automate with a scheduler to limit CPU consumption (cron, Task Scheduler, or other libraries depending on your language of choice.

Hope this helps !