Chia seeds

Chia seeds are one of the most high-fiber foods on the market. Chia seeds provide 9.8 grams of fiber per ounce (28 grams), which is enough to satisfy 39% of your daily fiber needs. Chia fiber is made up of 85% insoluble fiber and 15% soluble fiber.

Chia forms a gel when it comes into touch with water. This can soften stools and make them simpler to pass in the gut. Furthermore, chia may absorb up to 12 times its own weight in water, which can help stools bulk up and become heavier. Chia seeds are extremely adaptable and may be used in a variety of dishes to significantly increase fiber content without any effort. Sprinkled on cereal, oats, or yogurt, they're delicious. You may also mix them into dips, salad dressings, baked goods, and sweets, or add them to a smoothie or veggie juice.