Packed with Fiber - experts say these 2 power seeds can transform your gut and energy levels

Dietitians say fiber is the real nutrient people need more of, even though “protein gets all the glory these days,” according to Natalie Rizzo, registered dietitian and TODAY nutrition editor. Rizzo explains that fiber is essential for gut health, heart health and blood sugar control.

Experts say seeds are full of fiber and many good nutrients. TODAY.com even called them “nutritional powerhouses.” Seeds have healthy fats, vitamins, minerals, protein, and fiber. Rizzo says you can add seeds to almost any meal to make it healthier.

Rizzo explains that comparing seeds is difficult because the serving sizes are different. So, she says it is better to check how much fiber is in a 1-ounce serving. Her top two high-fiber seeds are chia seeds and flaxseeds, because they have the most fiber in a normal serving.

Chia seeds for more energy

Chia seeds are called an “all-star” for fiber, as registered dietitian Whitney Linsenmeyer, Ph.D., told TODAY.com earlier. Just 2 tablespoons of chia seeds give 10 grams of fiber, which is a big boost toward the 25–38 grams adults need daily. Chia seeds also provide plant-based protein, anti-inflammatory fats and calcium, as TODAY.com previously explained.

Linsenmeyer says the challenge is that most people don’t actually eat a full serving, because sprinkling them on food doesn’t give enough fiber. She and dietitian Grace Derocha suggest eating chia pudding or overnight oats. This is because chia seeds grow bigger in liquid and turn into a soft gel, which is perfect for these foods. There are many ways to make chia pudding, and you can change the recipe based on what you like or what fruits are in season.

Flaxseeds for strong heart health

Apart from Chia seeds, flaxseeds are another option for boosting fiber in the body. Rizzo says that the nutty seeds have a little less fiber than their chia counterparts, but the 6 grams in two tablespoons is a still a decent amount to add to salads, smoothies and yogurt. Rizzo also claims that ground flaxseeds can be replacement for eggs in some dishes while can also thicken patties. They are also laced with enough magnesium to compensate for 20% of a human body's daily needs, along with being good sources of omega-3 and other anti- inflammatory elements which support heart health.

FAQs

Q1. Which seeds have the most fiber?

Chia seeds and flaxseeds have the highest fiber, giving 10 grams and 6 grams per 2 tablespoons.

Q2. How do chia seeds and flaxseeds help the body?

They improve gut health, support heart health and boost daily energy with fiber and healthy fats.