| #1 | Chia Seeds | 14.2 cal/g fiber | 486 cal, 34.4g fiber per 100g. Also omega-3 (17.8g). Absorbs 10x weight in water → extreme satiety. |
| #2 | Raspberries | 8 cal/g fiber | 52 cal, 6.5g fiber per 100g. One of the highest-fiber fruits. Also vitamin C and ellagitannins. |
| #3 | Black Beans | 15.2 cal/g fiber | 132 cal, 8.7g fiber per 100g. Also 8.9g protein. Resistant starch for gut health. |
| #4 | Oats | 36.7 cal/g fiber | 389 cal, 10.6g fiber per 100g. Beta-glucan specifically — lowers cholesterol and improves glycemic response. |
| #5 | Lentils | 14.7 cal/g fiber | 116 cal, 7.9g fiber per 100g. Also 9g protein. The ultimate fiber + protein package. |