5 Foods With More Fiber Than Chia Seeds

Chia seeds contain a solid dose of fiber, with one ounce containing 9.8 grams, or 35% of the recommended daily value (DV). But here are five foods that offer even more fiber per serving.

• Fiber content: 19.1 grams per cooked cup (68.2% of DV)
• Health Benefits: In addition to fiber, white beans are also high in protein, providing 15 grams per cup, making them a great source of protein for those following a plant-based diet. White beans also provide folate, iron, selenium and magnesium, a mineral needed for healthy blood sugar and blood pressure regulation.
• How to use it: Stir white beans into soups and stews, or cook them with herbs and seasonings for a flavorful side dish.

• Fiber content: 15.6 grams per cooked cup (55.7% of the DV)
• Health Benefits: Lentils are packed with protein, providing just under 18 grams per cup. Protein and fiber help you feel full after eating, which makes lentils a good choice for weight loss. One cup of lentils provides 90% of your daily need for folate, a B vitamin necessary for red blood cell production and brain function. Folate plays an important role in fetal development, which is why folate-rich foods are especially essential during pregnancy.
• How to use it: Add lentils to salads, curries and soups to easily increase the protein, fiber, vitamin and mineral content of your favorite dishes.

• Fiber content: 15 grams per cooked cup (53.6% of the DV)
• Health Benefits: Beyond fiber, black beans are packed with vitamins and minerals, like magnesium and potassium, which regulate blood pressure. Studies show that eating more foods rich in potassium and magnesium may help reduce high blood pressure (hypertension) and protect against heart disease.
• How to use it: Add black beans to dishes like tacos, burritos, and grain bowls, or use them to make homemade black bean burgers.

• Fiber content: 13.5 grams per 201 gram avocado (48.2% of the DV)
• Health Benefits: Avocados are an excellent source of healthy fats, magnesium, folate, and vitamins E and C. Avocados also provide antioxidants, such as polyphenols, proanthocyanidins, and carotenoids, which reduce inflammation and protect against cell damage.
• How to use it: Add avocado slices to salads, grain bowls and even smoothies, or use ripe avocados to make homemade guacamole.

• Fiber content: 12.5 grams per cooked cup (44.6% of DV)
• Health Benefits: Chickpeas are a rich source of nutrients like protein, folate, potassium, magnesium and zinc, all of which play an important role in health. One cup of chickpeas provides 23% of your daily needs for zinc, a mineral necessary for immune function, cell division, and protein and DNA synthesis.
• How to use it: Mix chickpeas, olive oil, tahini, salt and lemon juice to make creamy homemade hummus, or use chickpeas to increase the nutritional value of salads, soups and grain bowls.

• Increase fiber gradually: A sudden increase in fiber can cause stomach upset, such as bloating and gas. If your diet is currently low in fiber, it is suggested that you gradually increase your fiber intake over time to reduce the risk of side effects.
• Pair with water: As you increase your fiber intake, it’s important to increase your water intake as well. Fiber absorbs water in the digestive tract and insufficient water intake can lead to constipation.
• Diversify your fiber sources: There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and draws water into the stool, making it easier to pass. Insoluble fiber, on the other hand, is not broken down by gut bacteria and instead adds bulk to stools, promoting regularity of bowel movements. To ensure you get enough of both, include a variety of fiber sources in your diet, such as chia seeds, beans, nuts, fruits and vegetables.