Dietitians Agree – This is the Best High-Fiber Snack

Lately, it seems like we’re all on a mission for the perfect snack. Something to power you through back-to-back meetings, fuel your workout or satisfy those late-night rumblings. Of course, you also want it to be satiating. Well, we have good news for you. According to dietitians, a fiber-rich snack checks off all the boxes. 

You may already know you can get fiber from healthy foods like fruits, veggies, whole grains, legumes and nuts. It’s also found in surprisingly large quantities in seeds. So, when we asked four dietitians to name the best high-fiber snack, they all said the same thing: chia pudding.  

Here, we dive into every spoonful to uncover why chia pudding is such a great high-fiber snack and explore the many delicious ways dietitians love to prepare it.

Health Benefits of Chia Pudding

Dietitians love chia pudding for so many reasons. It’s easy-peasy to make with just a handful of ingredients and is highly customizable. You can even switch up its flavors daily, making it sweet, savory or even spicy. 

Beyond its versatility, this creamy pudding is jam-packed with nutrients, thanks to chia seeds. One ounce of dried chia seeds (slightly more than 2 tablespoons) boasts 9 grams of healthy fats, 5 grams of protein and a whopping 10 grams of fiber. Chia seeds also deliver a wealth of minerals, especially iron, calcium, zinc and magnesium. Considering a typical serving of chia pudding contains roughly 2 tablespoons of these mighty seeds, that’s a lot of nutrition in your snack! 

Here’s how this chia seed–rich snack may improve your health. 

High in Fiber

An ounce of dried chia seeds boasts nearly 35% of your daily fiber needs. That’s a big deal, since most Americans don’t get enough of this essential nutrient. Fiber does so many good things for your health, says Kayla Farrell, RDN, a registered dietitian with Fresh Communications. “Fiber helps you feel satiated, controls blood sugar levels and promotes digestive health,” she explains. 

In fact, chia seeds contain not just one but a mix of two kinds of fiber: insoluble fiber and soluble fiber. Their insoluble fiber promotes gut health, helping to fend off constipation and keep you regular (they’re our No. 1 food to help you poop!). Then, their soluble fiber slows digestion and provides a slow, steady release of energy, helping to prevent spikes or dips in blood sugar. In addition to balancing blood sugar, chia seeds’ soluble fiber may also give your heart a helping hand, says Erin Palinski-Wade, RD, CDCES, a New Jersey-based dietitian and author of 2 Day Diabetes Diet. How so? In your gut, soluble fiber binds to cholesterol floating around and whisks it out of your body, lowering unhealthy LDL cholesterol.

May Improve Heart Health

Chia pudding contains a good amount of fat. But don’t fret. It’s the healthy kind your body needs, especially plant-based omega-3 fatty acids, says Tony Castillo, M.S., RDN, LDN, a sports dietitian and founder of Nutrition for Performance. Specifically, chia seeds contain an omega-3 fat called alpha-linolenic acid (ALA), which may promote heart health by lowering unfavorable LDL cholesterol and blood pressure. There’s also a little bit of evidence to suggest ALA may improve brain health, too. 

When we eat ALA-containing foods, like chia seeds, our bodies can convert small amounts of their ALA into the heart-healthy, long-chain omega-3 fats DHA and EPA. That makes chia seeds a good pick for heart health, especially if you don’t eat fatty fish, which are the most abundant sources of DHA and EPA.

Provides Complete Plant Protein

“Chia seeds are also a source of plant-based, complete protein with all nine essential amino acids,” says Farrell.  And if you add cottage cheese, Greek yogurt or a scoop of protein powder or peanut butter, you can bump up your pudding’s protein even more. 

Like fiber, protein helps keep you full, curbs appetite and slows down carbohydrate digestion to support blood sugar balance. However, that’s not the only reason protein-rich chia pudding is a powerful snack. Unlike carbs or fat, our bodies don’t store much protein. So, supplying a steady stream throughout the day can ensure a constant flow of this multitasking nutrient.

Ways to Enjoy Chia Pudding 

Dietitians agree that there are endless possibilities when it comes to preparing chia pudding. The best part of this pudding is its versatility, as it takes on any flavor you add to it, says Tessa Nguyen, M.Ed., RD, a registered dietitian and founder of TN Consulting. “You can go savory or sweet and everything in between,” she says. Plus, you can also make it ahead of time. Simply prep a few jars for a busy week, and they will stay fresh and delicious in your fridge for up to three days.

Here’s how dietitians recommend enjoying this nutritious, versatile, fiber-filled snack.

• Go Classic. If you’re looking for a tried-and-true recipe, you’ll love our classic Chia Seed Pudding Recipe. 
• Turn It into Dessert. On the hunt for something sweet? Dig into our Cocoa-Chia Pudding with Raspberries. Or, if you’re craving a slice of cheesecake, whip up Palinski-Wade’s quick cheesecake chia pudding. Just mix together chia seeds, cottage cheese, strawberries and plum juice. 
• Fill It with Fruit. When you’re craving a tropical twist, try our Mango, Passion Fruit & Coconut Chia Pudding. Or, if you prefer berries, you can’t beat our Berry Chia Pudding (it packs 15 grams of fiber per serving!).
• Caffeine-Infused. Looking for a pick-me-up? Farrell loves adding a scoop of unsweetened matcha to chia pudding for a little caffeine boost. If you’re a coffee lover, whisk in some cocoa powder and a dash of instant espresso powder for a rich mocha flavor. 
• Make It Nutty. Nuts, seeds and nut or seed butters are a quick, easy way to add even more nutrition, flavor and texture to your pudding. Castillo’s favorite chia pudding is chocolate–peanut butter. “I mix chia seeds with milk, cocoa powder and a little maple syrup, then top it with peanut butter and banana slices for a tasty, energizing snack!” he says.
• Pump Up the Protein. For even more protein, add dairy milk, soy milk or kefir as your liquid base. Or, stir in Greek yogurt or cottage cheese, which also gives your pudding a thicker consistency. You can even add protein powder or collagen. 
• Go Savory. Nguyen’s favorite chia pudding is savory. “I mix the chia seeds with oats in broth and warm it up for 1 to 1½ minutes in the microwave,” she says. “Then I’ll top it with some cooked veggies, a crispy sunny-side up egg and chili crisp!”

The Bottom Line

There’s a reason dietitians say chia pudding is the best high-fiber snack. It’s loaded with fiber, rich in healthy fats and provides complete plant protein. Plus, it’s incredibly versatile, easy to make and batch-friendly. With just a handful of ingredients you may already have in your fridge and pantry, it’s a quick, satisfying snack to make for any time of day (or night!). And there are countless ways to prepare it. Dietitians love it sweet, filled with fruit, nutty, savory or even infused with caffeine. So grab a spoon and give it a try!