One food that is high in fibre, protein and heart-friendly? Doctor suggest 5 veg options. Is chia seed in the list?

Do you need more protein? Or more fibre? Why not both, argued Dr. Karan Ranjan. Taking to Instagram, he outlined several plant-based foods that were a great source of both nutrients. Let’s have a look

Chia Seeds
The doctor explained that two tablespoons of this superfood contain 6 grams of protein and 10 grams of fibre. It also has several essential amino acids, such as leucine, lysine, valine, etc., that are good for health. Chia seeds also contain omega-3 fatty acids, which are great for keeping gut inflammation in control.

As reported by the Cleveland Clinic, chia seeds provide a remarkable range of health advantages that support overall well-being. These tiny seeds are loaded with antioxidants that protect the body by neutralizing harmful free radicals—unstable molecules known to damage cells and accelerate aging.

Chia seeds are also beneficial for digestion. They enhance nutrient absorption within the intestines and encourage the growth of healthy gut bacteria, which strengthens the digestive system. Owing to their rich fiber content, they may also help ease constipation and promote smoother bowel movements.

When mixed with water, chia seeds absorb liquid and swell, forming a gel-like texture that creates a sense of fullness. This natural appetite control can reduce calorie intake, making chia water a helpful addition to weight management plans. Moreover, their high protein content further supports weight loss by prolonging satiety and maintaining muscle mass.

Research published in 2019 indicates that regular chia seed consumption may reduce the risk of several chronic illnesses, including heart disease, obesity, diabetes, and even certain cancers.

Studies suggest that these seeds can help lower inflammation, stabilize blood sugar, reduce blood pressure, increase omega-3 fatty acids, and decrease triglyceride levels, making them a powerhouse of nutrition and preventive health.

Oats
A cup of oats, Dr. Ranjan said, has 10 grams of protein and 8 grams of fibre. Oats are an excellent source of beta-glucan, a powerful soluble fiber known for its wide-ranging health benefits. This naturally occurring compound helps lower both cholesterol and blood sugar levels.

When consumed, beta-glucan absorbs water and forms a thick, gel-like consistency in the digestive tract. This gel slows down the absorption of cholesterol and glucose into the bloodstream, thereby improving heart health and supporting better blood sugar control. Regular intake of oats can thus contribute to improved cardiovascular function and balanced metabolic health. It can also lower LDL cholesterol and lower the risk of premature heart attacks.

Edamame

Calling it an “underrated superfood” the doctor revealed it has 9 grams of protein and 4 grams of fibre. It is also high in isoflavones, which are said to boost beneficial bifidabacterium and lactobacillus populations.

Tempeh

Tempeh has 19 grams of protein and 6 grams of fibre per hundred grams. As it’s a fermented product, it is chock-full of probiotics that support gut health.

Nutritional Yeast

Nutritional yeast, he said, has 4 grams of protein and 5 grams of fibre in two tablespoons. It is also rich in beta-glucan, which is essential for controlling blood sugar and improving immune function in the gut.

He concluded the video by emphasising that plant-based proteins aren’t inferior to animal protein, and each offers unique phytonutrients, antioxidants, and fiber, which helps create a more resilient microbiome in your system.