Chia seeds
In some places of the world, chia seeds are much more common and easy to obtain than flax seeds. These little wonders are also impressive sources of dietary fiber and omega 3. One ounce (which is around two tablespoons of 15 grams) contains almost 5000 mg of omega 3 fatty acids and a bit more than 6 grams of soluble fiber. It also has plenty of phosphorus and a trace element called manganese.