{"id":270340,"date":"2025-11-18T20:29:07","date_gmt":"2025-11-18T20:29:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/270340\/"},"modified":"2025-11-18T20:29:07","modified_gmt":"2025-11-18T20:29:07","slug":"the-2-seeds-with-the-most-fiber-according-to-dietitians","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/270340\/","title":{"rendered":"The 2 Seeds With the Most Fiber, According to Dietitians"},"content":{"rendered":"

While protein gets all the glory these days, it’s actually fiber that dietitians want us to stock up on more frequently<\/a>. <\/p>\n

This nutrient is essential for so many bodily functions<\/a>, explains Natalie Rizzo, registered dietitian and TODAY nutrition editor. You need fiber for proper gut health, but also heart health and blood sugar control.<\/p>\n

And seeds are one of the most concentrated places to get more fiber \u2014 along with plenty of other health-boosting nutrients \u2014\u00a0in your diet. In fact, seeds are considered nutritional powerhouses<\/a>, as TODAY.com explained previously. <\/p>\n

Because they’re packed with healthy fat, vitamins and minerals, as well as both protein and fiber, you can add these little crunchy snacks to almost any meal for a healthful boost. And if it’s fiber you’re after, Rizzo recommends looking out for these two seeds in particular.<\/p>\n

Seeds With the Most Fiber<\/p>\n

It can be a little bit challenging to compare seeds directly like this, Rizzo says, because they can have very different serving sizes. <\/p>\n

These are her two top picks for fiber per 1-ounce serving of seeds:<\/p>\n

Chia Seeds<\/p>\n

It’s probably no surprise to see these little fiber-packed seeds<\/a> on this list. They’re considered an “all-star” when it comes to fiber<\/a>, as registered dietitian Whitney Linsenmeyer, Ph.D., told TODAY.com previously. <\/p>\n

In 2 tablespoons of chia seeds, you’ll get a whopping 10 grams of fiber. Considering adults should aim to eat between 25 and 38 grams of fiber per day, that’s a pretty incredible boost. <\/p>\n

Chia seeds are also rich in plant-based protein<\/a>, anti-inflammatory fatty acids and calcium, TODAY.com explained previously.<\/p>\n

The challenge with chia seeds, Linsenmeyer explained, is that it’s almost impossible to really eat a full serving of them to get that massive dose of fiber. Sprinkling them on a salad or in a smoothie is a good start, but it won’t get you all the fiber a full serving offers.<\/p>\n

That’s why she and Grace Derocha, registered dietitian, both recommend giving chia seed pudding<\/a> or overnight oats with chia seeds<\/a> a try. These make-ahead dishes take advantage of the way chia seeds naturally swell and create a gel when soaked in liquid. <\/p>\n

And there are endless variants of these recipes, which you can tailor to your preferences or whatever fruit<\/a> happens to be in season.<\/p>\n

Flaxseeds <\/p>\n

Alongside chia seeds, flaxseeds are one of the best high-fiber seeds, Rizzo says.<\/p>\n

A single 2-tablespoon serving of flaxseeds provides 6 grams of fiber, which is a little less than chia seeds<\/a> but still a respectable amount. With their nutty flavor and satisfying crunch, flaxseeds are great in salads, smoothies<\/a>, baked goods<\/a> or sprinkled over yogurt or cottage cheese.<\/p>\n

You can also use ground flaxseeds in baked goods or as a thickener in veggie burgers, Rizzo added. Ground flaxseeds can even be used as a substitute for eggs in some recipes.<\/p>\n

Flaxseeds also have some unique heart-health benefits<\/a> to keep in mind in addition to the support that fiber provides. A serving of flaxseeds provides about 20% of your daily magnesium<\/a>, a mineral that’s necessary for proper heart function.<\/p>\n

Additionally, flaxseeds are a rich source of plant-based omega-3 fatty acids and anti-inflammatory compounds called lignans, both of which benefit your heart.<\/p>\n","protected":false},"excerpt":{"rendered":"While protein gets all the glory these days, it’s actually fiber that dietitians want us to stock up…\n","protected":false},"author":2,"featured_media":270341,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-270340","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/270340","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=270340"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/270340\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/270341"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=270340"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=270340"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=270340"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}