Chia and Flax Are Tiny Fiber Bombs

A spoonful adds fiber and omega-3s to almost anything.

Some of the biggest nutrition upgrades come in the smallest packages. Chia and ground flax are a good example.

Fiber, omega-3s, and staying power

Both seeds are loaded with fiber (great for digestion and steady blood sugar) and plant-based omega-3s. Chia can absorb many times its weight in liquid, so it thickens and keeps you full — the basis of chia pudding. Flax adds a nutty note and compounds studied for heart health.

One small catch with flax

Whole flaxseeds can pass right through you undigested. Ground flax (flax meal) is the way to actually absorb the nutrients — chia works fine whole.

The move

Stir a tablespoon of chia or ground flax into oatmeal, yogurt, or a smoothie. It's a nearly effortless way to add fiber and omega-3s to food you're already eating.

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