Most adults need around 25 to 30 grams of fiber a day, but many of us don’t get enough. Fiber is important because it helps support regular digestion, keeps meals more satisfying, and helps feed the good bacteria in your gut.

So I like finding small ways to add more fiber to meals we already eat regularly.

I usually choose red or black rice (whichever is available) because they naturally contain more fiber than white rice, but you can do this with white rice too.

For 5 cups uncooked rice, I add 2 tbsp chia seeds and 2 tbsp ground (not whole) flaxseed. Since both chia and flax absorb liquid, I also add about ¼ cup extra water to the rice cooker.

Once cooked, mix everything well before serving.

Here are the links to the red rice, chia seeds, and ground flaxseed that I use.
*As an Amazon Associate, using this link helps me earn from qualifying purchases at no extra cost to you.  It’s an additional way to support me, so thank you! 🙂

Ground Flaxseeds (Choose your store and click the link)
One important tip: choose ground flaxseed instead of whole flaxseed. Your body absorbs the nutrients more easily from ground flaxseed, while whole flaxseed may pass through the digestive system without being fully broken down.

🇵🇭 Shopee https://s.shopee.ph/W4U9lmny9
🇵🇭 Lazada https://s.lazada.com.ph/s.Zg8tTy?c=p&t=p-iYHh3A-sD4QF8K
🇺🇸 Amazon https://amzn.to/43KZiNx

Chia Seeds (Choose your store and click the link)
🇵🇭 Shopee https://s.shopee.ph/50WtWp3hQs
🇵🇭 Lazada https://s.lazada.com.ph/s.Zg8GcA?c=t&t=p-iB4r33-sDdymt
🇺🇸 Amazon https://amzn.to/4eDOx4H

Red Rice (Choose your store and click the link)
🇵🇭 Shopee https://s.shopee.ph/6pyXi7T3a1
🇵🇭 Lazada https://s.lazada.com.ph/s.Zg8G3B?c=u&t=p-i1yXcbB-s8Nz29a
🇺🇸 Amazon https://amzn.to/4xIuavM

Also, remember that while chia seeds and flaxseed are great sources of fiber, they’re most effective when paired with a balanced diet that includes plenty of fruits, vegetables, legumes, and other fiber-rich foods throughout the day. 😊