Seeds & Nuts
Chia Seeds
9.8g
fiber per 2 tbsp (28g)
Soluble fiber6.9g
Insoluble fiber2.9g
Calories138
Protein4.7g
% of daily target (25g)39.0%
Why it counts
The single densest fiber source in this database gram-for-gram. Forms a gel when soaked in liquid, which is what makes it useful for slowing digestion and stretching a fiber goal without heavy volumes of food.
Seeds & Nuts
Soluble-leaning
High density
Building a full fibermaxxing plan?
The Fibermaxxing Playbook has the 30-day ramp schedule and 20 recipes built around foods like this one.