"The average American gets just half of the daily recommended intake of fiber. Perhaps more disturbingly, research from a 2016 paper in the America Journal of Lifestyle Medicine suggested that just 5% of the population reaches the targets set by the USDA. If you're lacking a bit of roughage, it's easy to up your fiber intake without adding piles of vegetables to your plate."
"With a texture somewhere between fruit compote and jello, it makes a great topping for Greek yogurt. You can further build on this combination by layering with granola, another source of fiber. This gives you a yogurt parfait that's full of fiber, protein, and a satisfying crunch. If you're using unsweetened yogurt, you might want to add maple syrup, honey, or sugar when mashing the raspberries."
Many Americans consume only about half the recommended fiber and just 5% meet USDA targets. Chia seeds and raspberries are both very high in fiber, with raspberries ranking third among fruits. A simple base recipe mashes half a cup of raspberries with water, lemon juice, and two tablespoons of chia seeds, refrigerated until thickened. One full portion delivers roughly 13 grams of fiber. The mixture works as a topping for Greek yogurt and can be layered with granola to create a fiber- and protein-rich parfait; sweeteners can be added if desired.
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