11. Chia Seeds
The benefits: These tiny seeds pack a mighty punch. “One of their many perks is their ability to increase satiety and keep us feeling full. They can absorb about 10 times their weight in water, which creates a gel-like substance that moves slowly through our GI tract,” says St.John.
This spongelike property slows the absorption of glucose in the bloodstream and keeps blood sugar levels steady. Chia seeds also serve up a variety of nutrients, like fiber, calcium, iron, and zinc.
Tip: Slip a tablespoon or two of chia seeds into your morning smoothie. They’re virtually flavorless, but they add a powerful nutrient boost and help you feel full until lunchtime.
12. Sauerkraut
The benefits: There’s a lot of buzz about probiotics for good reason: These beneficial bacteria work to keep your gut healthy. “Probiotics may boost immunity, alleviate symptoms of IBS, prevent colon cancer, and improve mood,” says Hayim. Perhaps one of the most delicious probiotic sources is sauerkraut.