4. Chia seeds
Chia seeds are a good source of fiber.
One ounce (28 grams)Trusted Source of dried chia seeds provides nearly 10 g of fiber.
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel fullTrusted Source longer.
The nutrients in chia seeds may have other benefits, including helping:
- managing glucose levels
- lowering cholesterol
- preventing inflammation
Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can increase your protein intake, as in the recipe below.