Lentils and Chia Seeds
Lentils are edible pulses that are usually packed with fiber. A ½ cup serving of boiled lentils accounts for about 7.8 grams of fiber. Eating lentils also help increase the production of butyric acid, a type of short-chain fatty acid found in your colon. This could increase the movement of your digestive tract to promote bowel movements.
Studies show that one 1 ounce of dried chia seeds contains 9.75 g of fiber. Chia seeds are one of the most fiber-dense foods available. They contain about 28% fiber by weight.
Specifically chia seeds are a good source of soluble fibers, which absorbs water to form a gel that softens and moistens stool for easier passage. According to a 2016 study, chia seeds can absorb up to 15 times their weight in water allowing easy elimination of stool.