Chia seeds are dense in protein, calcium, and omega-3 fatty acids, according to the Harvard T. H. Chan School of Public Health. However, these seeds are also rich in fiber, according to Tills. "Chia seeds are an excellent source of soluble fiber, which is the best fiber for aiding in fullness and helping with balancing blood sugars," she says. "One tablespoon of chia seeds provides four grams of fiber which help to keep you fuller for longer and more satiated. They can be added to yogurt or as an ingredient in granola to increase the fiber."
If you're looking for a high-fiber chia-seed snack, Tills suggests trying your hand at her yogurt chia-seed pudding recipe, which is a protein and fiber powerhouse. Add in some blueberries and slivered almonds for even more fiber.
