The Fibermaxxing Grocery Guide

What You Will Learn

• How to build a fiber-rich grocery cart.

• What to look for on food labels.

• How to find fiber throughout the store.

• Ways to stay flexible and close the fiber gap.

Fibermaxxing starts with a trip to the grocery store!

A thoughtfully stocked kitchen makes it easier to enjoy fiber-rich meals, snacks, and drinks throughout the week. Fresh produce may be the first thing that comes to mind, and the grocery store is filled with fiber-rich choices in nearly every aisle.

Beans, lentils, oats, whole grains, nuts, seeds, frozen vegetables, canned fruit, and whole-grain breads can all contribute to your daily fiber intake. Learning to recognize high-fiber sources gives you the freedom to build a grocery cart that fits your preferences, schedule, budget, and cooking style.

Ready to fibermaxx your grocery cart? Let’s go shopping!

Start with the Foods You Already Enjoy

Think about the meals and snacks that regularly appear in your week. Your grocery list can build from there.

If oatmeal or yogurt is a breakfast favorite, add berries, chia seeds, and nuts to your grocery list. If pasta is in the weekly rotation, explore whole-grain, chickpea, or lentil varieties. If sandwiches are a lunchtime staple, compare whole-grain breads and choose one with a meaningful amount of fiber per serving.

Familiar meals provide plenty of opportunities to increase your fiber intake:

• Add beans or lentils to soups, salads, tacos, and grain bowls.

• Stir frozen vegetables into pasta, rice, and casseroles.

• Sprinkle nuts or seeds over salads, oats, and yogurt.

• Pair fruit with nut butter for a satisfying snack.

JBB Tip: Add just better.® prebiotic fiber to drinks, sauces, dressings, soups, and baked goods. Make everything fiber-rich! 

These everyday additions can help you enjoy more fiber while keeping your favorite foods on the menu.

Shop Beyond the Produce Section

Fiber-rich choices are waiting in the freezer, pantry, and packaged-food aisles. Stocking a mix of convenient staples gives you plenty of options for meals, snacks, and busy days.

Frozen Foods

Frozen fruits and vegetables are convenient, versatile, and available year-round. Keep a few favorites ready for soups, stir-fries, oats, pasta, grain bowls, and side dishes.

Try:

• Berries

• Broccoli

• Spinach

• Peas

• Brussels sprouts

• Mixed vegetables

• Edamame

Choose options that fit the meals you regularly make. A bag of frozen broccoli is useful when you enjoy pasta and stir-fries. Frozen berries are a natural fit for oatmeal, yogurt, smoothies, and baked goods.

Canned and Jarred Foods

Canned beans, lentils, fruits, vegetables, and soups can make fiber-rich meals easier to assemble. Check the label for dietary fiber, sodium, and added sugars, then select products that support your needs.

Useful pantry staples include:

• Black beans

• Chickpeas

• Kidney beans

• Lentils

• Refried beans

• Pumpkin

• Artichoke hearts

• Pears or peaches packed in water or juice

• Bean and vegetable soups

JBB Tip: Rinsing canned beans and vegetables can reduce sodium content when desired.

Grains and Grain-Based Foods

Oats, barley, brown rice, quinoa, whole-grain breads, and whole-grain cereals can contribute fiber across several meals.

Look for:

• Old-fashioned or steel-cut oats

• Whole-grain bread and tortillas

• Brown or wild rice

• Barley

• Quinoa

• Whole-wheat pasta

• Chickpea or lentil pasta

• Popcorn (plain)

Nuts and Seeds 

Nuts and seeds can add fiber, flavor, and texture to breakfasts, snacks, salads, and cooked dishes.  

Consider adding: 

• Almonds

• Pistachios

• Walnuts

• Chia seeds

• Ground flaxseed

• Pumpkin seeds

• Sunflower seeds 

Turn the Package Around

Front-of-package phrases can help you identify products worth exploring. The Nutrition Facts panel shows how much fiber they actually provide.

Terms such as “multigrain,” “seven-grain,” and “made with whole grains” may sound promising, but they do not tell you how many grams of fiber are in the product. “Multigrain” simply means that more than one type of grain is used, while “made with whole grains” means the product contains some whole-grain ingredients.

Find Dietary Fiber under Total Carbohydrate and check the grams listed per serving. Review the serving size alongside it so you know how much fiber the amount you plan to eat will provide.

When comparing similar products, this quick label check can help you find the option that contributes meaningfully to your daily fiber goal.

Fibermaxxing Your Way

A fibermaxxing grocery list should give you options because living fiber-rich is not about restrictions. Explore a new whole grain, pick up a fruit or vegetable you have never tried, or experiment with a different variety of beans, nuts, or seeds. Building variety into your grocery cart keeps meals interesting and may help you discover new fiber-rich favorites along the way.

There are many ways to work toward 30 grams of fiber each day. Your grocery cart can change from week to week while your goal stays the same.

JBB Tip: Enjoy a fiber-rich meal or snack before grocery shopping. A satisfying meal can help you shop with a plan and choose foods that support the week ahead. 

When Your Fiber Goals Fall Short

Even a thoughtfully planned grocery run cannot account for every busy day, missed meal, restaurant visit, or change of plans.

Keep just better.® prebiotic fiber on hand to help close the fiber gap in your day. Our single-ingredient, non-GMO soluble corn fiber is flavorless, dissolves easily, and can be added to the foods and drinks you already enjoy.

Sip, cook, and bake with it at home. Pack stick packs for work, travel, the gym, and dining out. Each tablespoon (or stick pack) of just better.® provides 5 grams of prebiotic fiber, giving you a practical way to add fiber throughout your day.

Fibermaxx Your Next Grocery Trip

A fiber-rich grocery cart can include fresh, frozen, canned, dried, and shelf-stable foods from across the store. Start with meals you enjoy, turn packages around to check the fiber content, and stock several options that fit your real life.

Aim for 30 grams of fiber daily, keep your grocery plan flexible, and have just better.® prebiotic fiber ready to help close the fiber gap in your day.

Ready to fibermaxx? Shop the Fibermaxxing Starter Pack!