I’ve really been upping my fiber game – paying more attention to the split between veggies, fruit, lean meats, etc. (i.e. getting better with the Mediterranean diet pyramid).
Recently discovered chia seeds have a crap ton of fiber. Now I’m adding them to salads, yogurt, and smoothies. Any other foods they incorporate well with?
by Josh3321
33 Comments
Just want to add – I’m only doing one serving of chia seeds a day. The bulk of the daily fiber intake is coming from veggies, then fruit, and other whole foods.
I bought a bag last week. I’ll have to start actually using them for my fiber
Every morning I have 3tbs chia seeds with 10g protein powder soaked in 180mL soymilk and top them with 35g frozen blueberries.
It’s 17g of fiber, 25g protein, and 100% delicious. Highly recommend.
No doubt a great addition. I add to oatmeal, smoothies, sourdough and flaxseed crackers. Flaxseed crackers are a fiber bomb. They had a huge positive impact on my digestion and regularity.
Now look into basil seeds and compare
Chia pudding is good! There r lots of other high fiber sources too. Lentils, black beans, broccoli, artichokes, berries, pears, oatmeal, quinoa, nuts, and flax seeds
My overnight oats recipe:
Half cup of rolled oats
Tbs of chia seeds
Tbs of whole husks psyllium
Tbs of flaxseed powder
Plain non fat plain Greek yogurt
Oat milk
Add fruits when ready to eat
High protein, high fiber, tastes good and only takes like 3 minutes to make. Something around 20g protein and 18g of fiber.
Fruit, greek yoghurt and chia seeds have become my dessert. Reading this, I may need to stock up.
Avocados too. One has about 10 grams of fiber. That and a serving or two of chia seeds gets you really close to the goal of 30 grams a day.
Chia pudding recipe. It’s really customizable which is great. I use unsweetened coconut milk (not like the canned high fat stuff that I would use for a curry or something but the boxed milk) mango, and shredded coconut. Let it sit at least 30 minutes before you want to eat it so it gets to a good consistency. You have to play around with the amount of liquid you add until it’s at the consistency you prefer.
‘A crap ton’
For me, pears and barley (separately) do the trick, if anyone wants other fibrous options.
ETA – for the chronically constipated (hi, IBS-C) cutting out dairy can help. Psyllium husk in a smoothie also works wonders.
Milled flaxseed added to my morning yogurt! Has to be kept in the fridge fyi 🙂
I enjoy them with water and electrolyte powder or water with lemon. There are some yummy agua frescas that chia seeds are good in as well!
I make chia jam. Cup of mashed fruit, 2 tablespoons chia, honey to taste. Then I add it into overnight oats or eat a peanut butter and jam on sourdough.
I put a tablespoon of chia seed and a tablespoon of ground flaxseed every morning in my smoothie. It does feel like a cheat code!
Are you guys cooking the seeds first, or just sprinkling them Into things? Are they edible from the bag?
I just bought some chia seeds and almond milk to have a breakfast pudding with either strawberries or blueberries in the morning! I love them.
What do they taste like?
Not to do with chia seeds but surprisingly raspberries have a tonne of fibre as well! You could do a raspberry yogurt chia parfait.
Chia jam. I make it with frozen berries. I add it to oatmeal, toast and yogurt
Try mixing with Plain Greek yogurt. Big healthy source of protein. Cheap too! I buy Great Value.
Since no one has mentioned, you can add them to just plain water. Let them sit for a bit to soften, 1 tbs to 12 oz of water is totally doable – you don’t even notice them.
I hear you have to grind them and the soak. Otherwise, they don’t digest well. Is that true?
They need to be soaked in liquid for 20 min before eating. Wait until you see the gel form on the seed. Otherwise they could cause a blockage in your intestines because they absorb water
Yessss I keep a bag of chia seeds at my desk to add to my Greek yogurt
Great company, I really like their muesli with milk or yogurt. It’s like cold oatmeal.
FYI make sure they are soaked prior to eating. You don’t want to be eating these dry and then possibly expanding inside you/your throat.
I like to throw these in my oatmeal with some dried cranberries from Trader Joe’s which are also high in fiber and no sugar
Just a word of warning- Chia seeds are high in oxolates which are one of the ways that kidney and bladder stones can form among those of us with a sensitivity.
I’m not saying don’t eat Chia, just do it in moderation which is sort of the theme of the medi diet
Overnight oats!
I drink chia seed, lemon, ginger water almost daily! So easy to make and drink.
Flaxseed too.