Figs and Oat Bran
Dried figs offer a concentrated high amount of fiber. Studies show that one large fig offers 1.86 g of fiber. A 2016 study showed that consuming fig late may have helped increase colonic transit, improve stool consistency, and relieve abdominal discomfort in people with constipation. You can consume figs alone. You can also add them to fruit salad or boil them into a tasty jam that goes great with sandwiches, pizzas, and bruschetta.
Oat bran is the fiber-rich outer casing of an oat grain. It is not commonly consumed as rolls or old-fashioned oats, but it contains more fibers. Studies show that just one-third cup of oat bran contains 7 grams of fiber with a nearly even split of soluble and insoluble.