Key Takeaways

Many common foods, including pumpkin seeds, spinach, and avocados provide more fiber than chia seeds.

Most Americans don't meet daily fiber needs, which support digestion and reduce disease risk.

Increase fiber slowly and drink plenty of water to avoid bloating or discomfort.

Chia seeds are a popular source of fiber, but relying on them alone may limit the variety of nutrients you can get. Here are seven foods that pack even more fiber than chia seeds.

1. Pumpkin Seeds

Blanchi Costela / Getty Images

Fiber: 5.1 grams

Standard portion: 3.5 ounces

Pumpkin seeds contain a good amount of magnesium, which helps with blood pressure control. Eat these raw or roasted for an easy on-the-go snack or toss them in salad, yogurt, or oatmeal for extra crunch.

2. Spinach

Smitt /

See Full Page