2. Chia Seeds
Chia seeds are growing in popularity and have found their way into many popular foods, such as smoothies, cookies, stews, and salads. The Mayans and Aztecs cultivated chia seeds in South America and prized this seed for its health benefits. In addition to containing trace minerals such as phosphorus, calcium, and magnesium, chia seeds contain large amounts of fiber. An ounce of chia seeds has 1 gram of fiber. Chia seeds are one of the most fiber-rich seeds out there and can add fiber to many types of foods.
Wheat bran was often used to boost the fiber content of meals, but chia seeds are more versatile and have an unobtrusive flavor, which means they can be added to both sweet and savory foods and do not alter the texture of dishes dramatically. The fiber in chia seeds takes more time to travel through the intestinal tract.