Recommended Fiber Staples and Tools

The ladder is built on ordinary foods. These are the staples that are often cheaper online, the fiber supplement the workbook uses as scaffolding, and two simple tools that make the daily count easier.

Fiber staples

• Rolled oats

  Viscous, gentle fiber and the base of many rung 1 and 2 breakfasts.

  See options on Amazon
• Ground flaxseed

  Gel-forming fiber; a spoonful on breakfast from rung 2. Keep it in the fridge once opened.

  See options on Amazon
• Chia seeds

  Soaked chia adds soluble fiber; leave it out for the first two days if your starting intake is under 15 g.

  See options on Amazon
• Canned lentils and chickpeas

  The first legumes, rinsed, in quarter-cup portions on rung 3.

  See options on Amazon

Supplement used in the workbook

Food comes first; the workbook uses psyllium as scaffolding, not as the building.

• Psyllium husk

  Viscous fiber that softens hard stool and firms loose stool. The workbook adds it from day 3, starting with a teaspoon.

  Take it with a full glass of water, and take medicines 2 hours apart from it. Check with your doctor first in pregnancy, or if you have difficulty swallowing or a bowel condition.

  See options on Amazon

Tools

• Digital kitchen scale

  Portions in grams make the fiber counter accurate for the first week.

  See options on Amazon
• Water bottle with time markers

  More fiber needs more fluid; a marked bottle makes the daily target visible.

  See options on Amazon
• Overnight-oats jars

  Make four breakfasts at once for the rung 1 and 2 days.

  See options on Amazon

Prices and availability change on Amazon. This page is educational and is not medical advice; talk to your doctor or pharmacist before starting a supplement.