Lentils and Chia Seed
Lentils are high in fiber, and one cup of cooked lentils supplies up to thirty-one percent RDI. It is packed with soluble and insoluble fiber, which gives bulk and adds weight to feces for painless excretion. You can enjoy plain cooked lentils, or ground them into a powder to make a variety of food options. Lentils can also be added to salads for a more nutritious meal.
One ounce of chia seeds supplies the body with up to forty-one percent of the recommended daily intake (RDI) of dietary fiber. Chia seed reacts with water to create a gel, which may ease the passage of food and excretion. The seeds retain water, which adds bulk and weight to the stools, supporting easy bowel movements. Chia seeds can be added to juices, smoothies, salads, or pastries.
Reference:
[1] https://www.healthline.com/nutrition/best-foods-for-constipation#:~:text=Citrus%20fruits%20are%20also%20rich,fruits%20on%20constipation%20(%2031%20).
[2] https://sites.ndtv.com/healthmatters/suffering-constipation-consume-5-drinks-get-instant-relief-2232/
[3]https://www.medicalnewstoday.com/articles/322382#:~:text=Apples%20and%20pears%20contain%20several,whole%2C%20with%20the%20skin%20intact.
[4] https://www.webmd.com/digestive-disorders/ss/slideshow-constipation-facts-10#:~:text=Prunes%20Are%20Powerful&text=This%20small%2C%20dried%20fruit%20has,as%20the%20natural%20laxative%20sorbitol.
[5] https://www.zespri.com/en-UK/blogdetail/an-easy-way-to-feel-lightness-and-well-being#:~:text=Zespri%20Green%20kiwifruit%20have%20been,a%20number%20of%20clinical%20studies.&text=This%20is%20because%20they%20are,insoluble%20%E2%80%93%20which%20work%20togethe
[6] https://www.ndtv.com/food/this-unlikely-vegetable-can-help-relieve-your-constipation-1788504#:~:text=Rhubarb%20%2D%20a%20vegetable%20commonly%20consumed,diarrhoea%20%2D%20curtesy%20its%20tannin%20content.
[7] https://www.ndtv.com/health/home-remedies-for-constipation-know-how-to-use-dried-figs-anjeer-for-better-digestion-2236139#:~:text=Dried%20figs%20are%20an%20amazing,in%20a%20few%20uses%20only.&text=Dried%20figs%20are%20loaded%20with,that%20can%20indirectly%