Flip through a cookbook full of healthy eats, and you’ll likely spot chia seeds in a bunch of recipes. These itty-bitty black seeds are a go-to for health nuts, loaded with good fats, fiber, protein, and other goodies.
Chia seeds are famous for their fiber. It’s tough to get enough fiber in a typical American diet of processed and refined foods. A study in the American Journal of Lifestyle Medicine says fiber boosts gut health, lowers blood pressure, and cuts type 2 diabetes risk. The USDA’s FoodData Central says an ounce of chia seeds has 9.75 grams of fiber. We should aim for 21 to 38 grams a day.
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