With over over 5 grams
of fiber per tablespoon and 2 grams of high quality plant protein, chia is a great way to add oomph to your favorite low - fiber, low - nutritient foods.
Chia seeds have 5 grams
of fiber per tablespoon are low FODMAP AND seem to be tolerated by many if not all of my clients.
Chia seeds are one of my favorite ways to boost fiber with a whopping 4 - 5 grams
of fiber per tablespoon!
Fiber supplements provide about 2 to 3.5 grams
of fiber per tablespoon, which is mixed with a quarter liter (8 ounces) of water before consuming.
Some psyllium fiber supplements are carb - free, but contain up to 15 grams
of fiber per tablespoon.
It contains about 6 grams
of fiber per tablespoon, and like oats contain a good amount of both soluble and insoluble fibers to help move food quickly out of your system.
With 5 grams
of fiber per tablespoon, coconut flour has far more of this indigestible carbohydrate than whole - grain flour, which has 0.8 gram per tablespoon, or white flour, which has just 0.2 gram per tablespoon.
Not exact matches
Nutritional Benefit:
Per tablespoon, chia provides 5 grams heart - healthy fats, no cholesterol or saturated fat, 4 grams
of fiber, 50 calories, and 3 grams protein!
These open - faced sandwiches feature peanut butter — which offers eight grams
of protein
per two
tablespoons — plus crisp,
fiber - rich apple slices and crunchy granola piled on top.
Chia seeds, once a staple in the diets
of ancient Mayans and Aztecs for strength and stamina is now popular amongst athletes and health - conscious folks as it's touted for being a superfood and in my personal, chia seeds are a superfood... It is packed with
fiber (5 grams
per tablespoon), 3 grams
of protein, 5 grams
of carbohydrates, 5 grams
of fats mostly from heart - healthy polyunsaturated, omega - 3 and monounsaturated fatty acids.
Nutritional Estimates
Per Serving (approximately 4 4 - inch pancakes): 276 calories, 1.7 g fat, 34.9 g carbs, 3.6 g
fiber, 28.9 g protein and 7 Weight Watchers PointsPlus If you like sweeter pancakes you may want to add a
tablespoon of sugar to the batter, just remember to adjust the PointsPlus accordingly.
Coconut flour has 3 grams
of protein
per 2
tablespoons and 6 grams
of fiber.
Nutritionally speaking, nut butters are nutrient packed and contain between six to nine grams
of protein
per a two -
tablespoon serving, along with B vitamins,
fiber, omega - 3 fatty acids, and a variety
of minerals like calcium and iron.
They have roughly 2 grams
of plant - based protein
per tablespoon, and will keep you full for hours thanks to the satiating fat and
fiber content, too.
It's an excellent alternative to traditional wheat flour because it's high in
fiber (about 5 grams
per tablespoon) and lowers the glycemic index (the measure
of a food's impact on blood sugar).1 In a nutshell, that means coconut flour helps you to feel fuller (and all that
fiber helps to keep you regular), and the lower glycemic index means your blood sugar won't spike as quickly as grain - based flours.2
Flaxseed are another excellent source
of fiber, providing 3 grams
per tablespoon for just 55 calories, so make sure to add a
tablespoon of flaxseed to your nightly Greek yogurt or morning oatmeal.
If made with whole almonds, it provides 3 grams
of fiber per two
tablespoon serving.
For example, flaxseeds contain 3 grams
of carbs
per tablespoon (all
of which are
fiber), and may reduce hot flashes in menopausal women.2 Pruthi, S. et al. «Pilot Evaluation
of Flaxseed For The Management
of Hot Flashes,» Journal
of the Society for Integrative Oncology 5 (3)(2007):... continue While flaxseed is primarily rich in fatty acids (4 grams
per tablespoon), and has a small amount
of protein (2 grams
per tablespoon), many on low carb diets skip it in favor
of fatty acid sources that contain no
fiber at all (coconut oil or butter).
If you like puffed wheat or brown rice cereal (about 70 calories
per serving), toss on 2
tablespoons of a high -
fiber cereal to fill you up.
Wheat germ adds 1 gram
of fiber and 25 calories
per tablespoon.
Coconut flour has 3 grams
of protein
per 2
tablespoons and 6 grams
of fiber.
This was a fairly large dose
of about 6
tablespoons per day, which would be expected to cause some GI symptoms in those who aren't used to consuming a lot
of fiber.
Serving Size: 1 ounce (two
tablespoons)(28g) Amount
Per Serving Calories 138 Calories from Fat 73 Total Fat 9g Alpha - Linolenic Acid (omega - 3) 5.5 g Linoleic Acid (omega - 6) 1.8 g Oleic Acid (monounsaturated) 0.7 g Cholesterol 0 mg Sodium 0.5 mg Total Carbohydrate 12g Dietary
Fiber 11g Insoluble
Fiber 10g Soluble
Fiber 1g Sugars 0g Protein 4g Vitamin A 0 % DV Vitamin C 0 % DV Calcium 18 % DV Iron 28 % DV Chia Seed Recipes Chia Fresca Breeze (1 serving) 2 t. chia seeds 1 c. water Juice
of 1/2 grapefruit 2 t. raw agave nectar dash powdered ginger
For example, to get a typical 20 - 30 grams
of fiber for a diet around 1500 - 2000 calories
per day, you should be basically eating all your carbs from flaxseeds (3g
per tablespoon).
Calories (
per tablespoon of frosting): 19kcal, Fat: 0.8 g, Sat fat: 0.3 g, Carbs: 3g,
Fiber: 0g, Sugar: 0g, Protein: 0g, Sodium: 16 mg
The nice part about these seeds is that they are extremely easy to digest and they can have some rewarding health benefits such as 4 g
of fiber, 1.75 g
of omega - 3 fatty acids and 2 g
of protein
per tablespoon.
English muffins 1
per person, cut in half (I use whole grain or high
fiber) Thick cut ham (use a round cutout for a perfect circle) organic eggs (2 eggs
per person) SAUCE: 3/4 Cup nonfat plain yogurt 2 teaspoons lemon juice 2
tablespoons of healthier butter substitution (ex: smart balance) 3 egg yolks 1/2...
It's an excellent alternative to traditional wheat flour because it's high in
fiber (about 5 grams
per tablespoon) and lowers the glycemic index (the measure
of a food's impact on blood sugar).1 In a nutshell, that means coconut flour helps you to feel fuller (and all that
fiber helps to keep you regular), and the lower glycemic index means your blood sugar won't spike as quickly as grain - based flours.2
My favorite way to give this
fiber is as two
tablespoons full
of canned pumpkin
per day.