Eating plenty of fiber can help you reach and stay at a healthy weight, absorb more nutrients from the foods you eat, and to help keep your blood glucose levels stable. But it can be hard for you to get the suggested 30 grams of fiber a day from fruits and vegetables alone. Adding a whole grain, nut, or seed to your meals and snacks may help fill in the gap. Experts from the research site Medical News Today suggest adding chia seeds to your meal plan to help you get more fiber.

Chia seeds come from a flowering plant in the mint family, and can be added to just about any food or drink. It is not only full of fiber, but also protein and vitamins and minerals like calcium and phosphorus. Together, these are great for bone health. It has also been found that chia seeds contain more omega-3 fatty acids than the popular flaxseed. One ounce of chia seeds has just 138 calories, 8 grams of fat, and 12 grams of carbs (of which 10 grams are fiber). Sprinkle chia seeds on your salads, pizzas, or sandwiches for a healthy crunch. Also, since chia seeds can absorb up to 27 times their weight in water and have a mild, nutty flavor, they can be a great thickener for smoothies and other drinks.