22 Fiber-Rich Foods Critical for Stable Blood Sugar All Day Long

2. Chia Seeds

Despite their tiny size, chia seeds are one of the most efficient ways to add fiber to your diet. Two tablespoons offer roughly 10 grams of mostly soluble fiber, which absorbs water and forms a gel in your stomach. This gel slows down digestion, helps regulate appetite, and leads to a gentler post-meal glucose curve. Chia also contains omega-3 fatty acids and a small amount of protein, further aiding satiety. Add them to smoothies, overnight oats, or make a simple chia pudding with non-dairy milk. Their neutral taste makes them an easy addition to sweet or savory dishes.