Fiber helps digestion, coronary heart well being and blood sugar management, but most Individuals fall wanting day by day targets.Chia seeds, flaxseeds and almonds are prime sources, delivering 3 to 10 grams of fiber per serving.Nuts and seeds additionally supply loads of protein, minerals and antioxidants to help general well being.

Perhaps you’ve been feeling sluggish these days, or your digestion isn’t fairly proper. At your checkup, your well being care supplier brings up fiber—so that you do what any health-conscious individual would do: begin choking down bowls of high-fiber cereal and forcing your self to eat Brussels sprouts with each meal. Just a few days in, you’re already dreading breakfast and questioning how lengthy you may maintain this up.

However what if getting extra fiber didn’t must really feel like such a chore? The reality is, among the most satisfying, transportable and versatile fiber sources may already be sitting in your pantry. Nuts and seeds pack a shocking quantity of fiber—together with wholesome fat, plant-based protein and an array of nutritional vitamins and minerals that help general well being. 

“They’re neglected as a result of individuals consider them as ‘fat,’ not ‘fiber meals.’ However they’re stealthy fiber ninjas,” says Bess Berger, RDN, CDN, CLT. 

Contemplating that over 90% of individuals fall wanting their day by day fiber wants—25 grams for ladies and 34 for males—it’s time to rethink how we get our fiber. This begins with including extra nuts and seeds to the combo. Check out our record of 10 nuts and seeds ranked by their fiber content material, from highest to lowest.

1. Chia Seeds
Fiber: 10 grams per 1 ounce (28 grams), per the USDA

Relating to fiber, chia seeds take the crown. These tiny seeds ship a powerful 10 grams of fiber in only a 1-ounce serving. “Along with being full of fiber, chia seeds are a shocking supply of calcium, with 14% of the Day by day Worth for this nutrient,” says Samantha Cassetty, RD. 

Chia seeds are particularly excessive in soluble fiber, which absorbs water to type a gel-like substance that picks up extra sugar and ldl cholesterol within the intestine, supporting blood sugar management and coronary heart well being.

Their means to soak up liquid additionally makes them excellent for in a single day oats, smoothies or chia pudding.

2. Flaxseeds
Fiber: 8 grams per 1 ounce (28 grams), per the USDA

Coming in second place, flaxseeds are true fiber heavyweights, packing about 8 grams per ounce. However what actually units flaxseeds aside goes past their fiber content material. Cassetty notes that flaxseeds are excessive in lignans, a plant compound with robust anti-inflammatory properties. 

For higher nutrient absorption, select floor flaxseed over entire flaxseeds—your physique can higher digest them once they’re floor.

3. Almonds
Fiber: 3 grams per 1 ounce (28 grams), per the USDA 

Almonds are standard for a cause—and it’s not simply their nice style. Every 1-ounce serving gives 3 grams of fiber, together with a wealth of different vitamins. “Almonds stand out for offering virtually 50% of your Day by day Worth for vitamin E,” says Cassetty. Additionally they include phytosterols that assist to decrease LDL (“unhealthy”) ldl cholesterol, she provides.

Whether or not you snack on them uncooked, toss slivered almonds onto salads or use almond butter in recipes, these versatile nuts make it straightforward to spice up your fiber consumption.

4. Pistachios
Fiber: 3 grams per 1 ounce (28 grams), per the USDA 

These vibrant inexperienced nuts pack 3 grams of fiber per ounce, however their advantages don’t cease there. Cassetty factors out that pistachios have 6 grams of protein—the identical quantity as a hard-boiled egg., 

With their satisfying crunch and naturally portioned shells, pistachios make a simple, fiber-rich snack you may take pleasure in on their very own or sprinkled over salads and grain bowls.

5. Sunflower Seeds
Fiber: 3 grams per 1 ounce (28 grams), per the USDA

Don’t underestimate these small however mighty seeds. Sunflower seeds ship about 3 grams of fiber per ounce, they usually’re dietary powerhouses in different methods too. Cassetty highlights that these seeds are ample in vitamin E, offering 49% of your Day by day Worth. Additionally they provide 40% DV of selenium, a mineral that performs a key function in DNA restore and antioxidant protection. 

Sprinkle them on salads, mix them into smoothies or take pleasure in them as a stand-alone snack.

6. Pecans
Fiber: 3 grams per 1 ounce (28 grams), per the USDA

Pecans ship slightly below 3 grams of fiber per ounce and supply notable heart-health advantages. In a single examine, adults with metabolic syndrome who changed their regular day by day snacks with 2 ounces of pecans skilled reductions in triglycerides in addition to complete and LDL (“unhealthy”) ldl cholesterol.

With their buttery taste and satisfying crunch, pecans work superbly in each candy and savory dishes, from salads to baked items.

7. Pumpkin Seeds
Fiber: 2 grams per 1 ounce (28 grams), per the USDA

Pumpkin seeds might supply barely much less fiber—about 2 grams per ounce—however they make up for it with a powerful lineup of immune-supporting vitamins. Cassetty notes that pumpkin seeds are a superb supply of key minerals, offering 40% DV for magnesium, 20% DV for zinc and 14% DV for iron. These minerals play important roles in immune operate, vitality manufacturing and muscle well being.

Pumpkin seeds may be loved on their very own, sprinkled on prime of yogurt or included into baked items.

8. Walnuts
Fiber: 2 grams per 1 ounce (28 grams), per the USDA

Walnuts present 2 grams of fiber per ounce, however they honestly shine for his or her distinctive dietary profile. Cassetty factors out that walnuts are the one nut that’s excessive in alpha-linolenic acid (ALA), a kind of plant-based omega-3. They’re additionally wealthy in polyphenols and vitamin E, each of which have antioxidant properties. Collectively, these compounds might cut back the danger of continual ailments, together with coronary heart illness, diabetes and sure cancers.

Add walnuts to your morning oatmeal or night yogurt for a fiber increase that helps each your intestine and your sleep.

9. Peanuts
Fiber: 2 grams per 1 ounce (28 grams), per the USDA 

Whereas technically a legume reasonably than a real nut, peanuts earn their spot on this record with about 2 grams of fiber per ounce. And, peanuts are increased in protein than different nuts, with 7 grams per ounce. They’re additionally wealthy in anti-inflammatory vitamins—reminiscent of magnesium, selenium, vitamin E, monounsaturated fat and polyphenols—which have been linked with a decrease threat of coronary heart illness.

Whether or not you take pleasure in them roasted, as peanut butter or tossed in a stir-fry, peanuts are an inexpensive, accessible approach so as to add fiber to your food plan.

10. Hemp Seeds
Fiber: 1 gram per 1 ounce (28 grams), per the USDA

Hemp seeds are available final on our fiber rating, with about 1 gram per ounce, however they nonetheless deserve recognition for his or her general dietary worth. Cassetty factors out that the actual cause these seeds stand out is their protein and mineral content material—a single serving gives 10 grams of plant protein and 50% of the Day by day Worth for magnesium. 

Their gentle, nutty taste makes them a simple addition to smoothies, yogurt bowls and salads with out overpowering different elements.

Methods to Get pleasure from Nuts and Seeds
Incorporating nuts and seeds into your day by day routine is simpler than you may suppose. Listed here are some easy methods so as to add them to your meals and snacks:

Sprinkle chia seed or flaxseeds into smoothies, oatmeal or yogurt for a fiber increase.Prime salads with almonds, walnuts or pumpkin seeds for added crunch and vitamin.Unfold nut butter on whole-grain toast or apple slices for a satisfying snack.Use crushed almonds or pecans as a coating for rooster, fish or tofu.Mix cashews into creamy sauces or soups for richness with out dairy.Use nut or seed butters as a dip for fruit and greens.Add sunflower or pumpkin seeds to baked items for texture and vitamins.Bake with almond flour and nut butters for added fiber and protein.Use chopped nuts or seeds as a substitute of breadcrumbs to coat rooster or fish.

Nevertheless, understand that whereas nuts and seeds are nutritious, they’re additionally calorie-dense. Berger recommends sticking with about 1 ounce of nuts or 1 to 2 tablespoons of seeds, which provides roughly 160 to 200 energy for a snack. Even that modest serving packs fiber, protein and wholesome fat that maintain starvation away longer.

Our Professional Take
Nuts and seeds are dietary superheroes. Berger explains they’re full of heart-healthy fat, plant-based protein, antioxidants and key minerals like magnesium, zinc and selenium. They’re the entire bundle: fiber in your intestine, fat in your coronary heart and protein for endurance. With so many types to select from and limitless methods to take pleasure in them, nuts and seeds make it straightforward—and scrumptious—to extend your fiber consumption day-after-day.



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