Which is best for fiber and heart health?

Chia seeds contain more fiber than flax seeds. They provide 9.8 grams of fiber per ounce, while flaxseed provides 8 grams. However, chia seeds and flax seeds are made up of different types of fiber.

• Flax seeds: 40% fiber by weight: 25% soluble fiber and 75% insoluble fiber
• Chia seeds: 30 to 40% fiber by weight: 85 to 93% insoluble fiber, 7 to 15% soluble fiber

Soluble fiber dissolve in water and can be fermented or broken down by bacteria in your digestive tract. This helps draw water into the poop, keeping it soft and easy to pass. Soluble fiber also reduces cholesterol by blocking its absorption in the digestive tract and helping the body get rid of it.

Insoluble fiber does not dissolve and is not well fermented by intestinal bacteria. Insoluble fiber promotes comfortable, regular bowel movements by adding bulk to your stools.

Chia and flax seeds are good sources of healthy fatsincluding alpha-linolenic acid (ALA), found in some plant foods. One ounce of flax seeds provides about 6.4 grams of ALA, while the same serving of chia seeds provides 5 grams.

ALA has anti-inflammatory effects. Increased dietary intake of ALA is associated with a lower risk of heart disease, including coronary heart disease, the most common heart disease in the United States.

Flax and chia seeds also provide protective plant compounds, such as lignans. These compounds have anti-inflammatory, cholesterol-lowering and Antitherosmerotic properties, meaning they help prevent plaque buildup in artery walls. Chia seeds contain polyphenols like caffeic acid, ferulic acid, rosmarinic acid and flavonoids, which protect against cell damage.

Chia seeds and flax seeds can be added to sweet and savory recipes. You can easily add them to meals to increase fiber and overall nutritional value:

• Mix them with yogurt and oatmeal.
• Add them to smoothies and protein shakes.
• Use them in baked goods like bread, muffins and crackers.
• Mix chia seeds with milk or nut milk and let the concoction thicken into chia pudding.
• Use chia seeds to thicken sauces and salad dressings.
• Add chia and flax seeds to homemade granola and energy balls.
• Make chia seed jam by mixing chia seeds with cooked fruit.

Here are some differences to consider:

• Chia seeds absorb liquid and form a gel-like texturemaking them ideal for thickening smoothies, sauces and puddings.
• Flaxseeds are best eaten groundbecause whole flax seeds can pass whole through the digestive system.