5Chia Seeds
Chia seeds are known as one of the most fiber-rich foods. Just 14g of chia seeds has around 5.3g of fiber, equivalent to more than 40% of your recommended daily needs. The fiber is made up of 15% soluble and 85% insoluble. When they are exposed to water, they will form a gel, which can soften the stools and make them simpler to pass. In addition, chia seeds could absorb water to add weight and bulk to stools. This is a very versatile ingredient that can be used for various foods such as yogurt, oats, cereals, salads, baked goods, or veggie juice. [5]
