📝 Real Food Fiber Checklist

(Check off as you shop or meal prep!)
✅ = High in fiber for whole body goodness

🍎 Fruits (with skins when possible!)

☐ Apples
☐ Pears
☐ Plums
☐ Berries (strawberries, raspberries, blueberries, blackberries)
☐ Oranges
☐ Bananas (slightly underripe)
☐ Avocados
☐ Figs (fresh or dried)
☐ Prunes

🥦 Vegetables

☐ Broccoli
☐ Carrots
☐ Sweet potatoes (eat the skin!)
☐ Spinach
☐ Kale
☐ Brussels sprouts
☐ Zucchini
☐ Beets
☐ Cauliflower
☐ Artichokes

🫘 Legumes

☐ Lentils
☐ Black beans
☐ Chickpeas
☐ Navy beans
☐ Pinto beans
☐ Split peas
☐ Edamame

🌾 Whole Grains

☐ Rolled oats
☐ Quinoa
☐ Brown rice
☐ Barley
☐ Millet
☐ Farro
☐ Bulgur
☐ Whole grain bread (look for real grains, not just brown color!)
☐ Whole wheat pasta

🌰 Seeds & Nuts

☐ Chia seeds
☐ Flaxseeds (ground is easier to digest)
☐ Pumpkin seeds
☐ Sunflower seeds
☐ Almonds
☐ Walnuts
☐ Pistachios

🥣 Crunchy Extras

☐ Popcorn (plain, air-popped!)
☐ Coconut flakes (unsweetened)
☐ Dried fruit (minimal ingredients)
☐ Sauerkraut (fermented bonus!)

💧 Don’t Forget:
Every time you add fiber, drink enough fluids to help things move!
No one wants to eat clean just to get backed up.