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11 High Fiber Beans and Legumes to Add to Your Diet!

Last Updated on January 6, 2024

Believe it or not, beans are a good source for a high-fiber diet. This post will guide you through the best high-fiber beans and how they benefit your health. And you will never be struggling to get enough fiber in your diet anymore!

which beans have the most fiber

Hold onto your spoon, let’s dive into a world full of beans! 😝

How Much Fiber Do You Need Per Day?

The recommended daily intake of fiber varies depending on age and gender. For adult men, the recommended amount is 38 grams of fiber a day, while for adult women it is 25 grams.

However, most people do not consume enough fiber in their diets. Fiber-rich foods include fruits, vegetables, whole grains, legumes, and nuts.

The Ultimate High-Fiber Bean

👑 Navy Beans: 

Navy beans are the healthiest high-fiber bean, rich in fiber and protein, and incredibly versatile for cooking.

Rich in fiber

Consuming navy beans regularly contributes about 7 grams or more to your total dietary fiber per ½-cup serving.

This is crucial because fibers play a pivotal role in maintaining digestive health and preventing constipation. No wonder they’re known as nature’s broom!

Plus, these fiber-rich beans also contain soluble dietary fibers which work effectively to lower cholesterol levels, promoting heart health significantly.

High in protein

Navy beans are not only rich in dietary fiber but also packed with protein.

Protein is an essential nutrient that plays a vital role in various bodily functions, including muscle repair and growth.

Whether you’re following a vegetarian or vegan diet or simply looking for sources of plant-based protein, they are a fantastic option to consider.

Other High-Fiber Legume Options

Small white beans, adzuki beans, chickpeas, kidney beans, and black beans also contain high amounts of fiber and amino acids.

👑 Small white beans

Small white beans are an excellent choice for adding high fiber to your diet.

These little legumes may be small in size, but they pack a powerful punch when it comes to fiber.

Just a half-cup serving provides an average of 7 grams or more of total fiber, helping you meet your recommended daily intake. 

They are sure to boost both the taste and fiber content of your favorite dishes, such as a dairy-free dip.

👑 Soybeans

Soybeans are a versatile and nutritious crop that can also be used as a fiber source.

The fiber in soybeans is primarily found in the outer layer of the bean, known as the hull

This fiber is insoluble, meaning it doesn’t dissolve in water, and can help regulate digestion and promote bowel movements.

Additionally, soybeans contain a type of fiber called soluble fiber, which can help lower cholesterol levels and improve heart health.

👑 Pinto Beans 

pinto vs black beans

Pinto beans are a type of kidney bean that is commonly consumed in various cuisines around the world.

They are small, oval-shaped beans with a mottled appearance; their name “pinto” means “painted” in Spanish, which refers to their skin markings.

These beans have a creamy texture and a slightly sweet and nutty flavor. They are a staple ingredient in Mexican and Tex-Mex dishes like mashed refried beans, burritos, and chili. 

Pinto beans are also high in protein and various essential nutrients like folate, iron, and manganese. 

They are also low in carbs, fat, and cholesterol, making them a healthy addition to any diet. 

👑 Adzuki beans

Adzuki beans, also known as red beans, are another fantastic option when it comes to high-fiber beans.

These small and vibrant legumes pack a punch in terms of both flavor and nutrition. 

Not only are adzuki beans high in fiber, but they also provide essential vitamins and minerals that contribute to overall health.

With their distinct sweet taste and creamy texture, they can be used in various dishes such as soups, snacks, or even desserts.

👑 Chickpeas

Chickpeas, also known as garbanzo beans, are another fantastic option when it comes to high-fiber beans.

These versatile legumes pack a punch with their high fiber content, making them an excellent addition to any diet.

These ancient peas provide around 6 grams of fiber per half-cup serving, helping you meet your daily fiber needs effortlessly. Alongside their impressive fiber, they offer other health benefits too.

They’re rich in plant-based protein and contain essential nutrients like iron and folate.

Incorporating these nutrient-dense beans into your meals is easy – whether you use them in salads or soups or even make delicious homemade Falafel

👑 Kidney beans

Kidney beans are another great source of fiber. These vibrant legumes pack a punch with their fiber content, making them a great addition to any diet.

Not only are kidney beans rich in fiber, but they also provide an array of essential nutrients.

One half-cup serving size of kidney beans contains around 7 grams of fiber, helping you meet your daily intake goals.

Incorporating kidney beans into your meals is easy as they can be used in various dishes like salads, soups, stews, and even chili.

👑 Black beans

pinto beans vs black beans

Black beans are also high in fiber beans. These dark-hued legumes pack a serious punch when it comes to fiber content, making them a must-have for anyone looking to increase their fiber intake.

With approximately 7 or more grams of total fiber per ½-cup serving, incorporating black beans into your diet is an easy way to boost your fiber intake and enjoy the many benefits they have to offer.

👑 Green Split Peas

Green split peas are indeed a high-fiber food.

One cup of cooked peas contains approximately 9 grams of fiber, which is a significant amount considering the daily recommended intake for adults is between 25-38 grams. 

The fiber content in peas helps contribute to healthy digestion and can aid in preventing constipation. 

👑 Lentils

lentil

The exact amount of fiber in lentils can vary depending on the type of lentil and how it is prepared, but generally, they are a good source of dietary fiber.

One cup of cooked lentils contains approximately 15 grams of fiber, which is about half of the recommended daily intake for adults.

Overall, lentils are a nutritious and fiber-rich ingredient to incorporate into your meals such as lentil pasta

👑 Baked Beans 

Baked beans are a popular American dish consisting of cooked beans, typically navy beans, that have been simmered or baked in a sauce.

The sauce is usually made from a combination of ingredients such as molasses, brown sugar, ketchup, mustard, and Worcestershire sauce, giving it a sweet and savory flavor.

They are a staple in barbecues, picnics, and cookouts and are known for their comforting and hearty nature.

Whether homemade or store-bought, baked beans are a classic comfort food that pleases both kids and adults alike. 

Benefits and Nutrients in High-Fiber Foods

High-fiber beans offer a multitude of health benefits, including promoting gut health, regulating blood sugar levels, supporting weight management, and reducing the risk of heart disease.

✅ Promotes digestive health

Fiber adds bulk to your stool, making it easier to pass through the intestines and preventing constipation.

Additionally, the fermentable fibers found in beans act as prebiotics, nourishing the beneficial bacteria in your gut and promoting a healthy balance of microorganisms.

✅ Helps regulate blood sugar levels

These fiber-packed beans have a low glycemic index, meaning they cause a slower rise in blood sugar after consumption.

By slowing down the digestion process and the absorption of glucose into the bloodstream, they help maintain steady blood sugar levels throughout the day.

This is particularly beneficial for individuals with diabetes or those looking to manage their weight.

✅ Supports weight management

The fiber can help you feel full for longer, reducing the chances of overeating and snacking on unhealthy foods.

Additionally, beans are low in calories and rich in nutrients, making them a nutritious choice for weight-conscious individuals.

Research has shown that diets high in fiber are associated with lower body weight and reduced risk of obesity.

✅ Reduces the risk of heart problems

Beans contain soluble dietary fiber, fatty acids, and omega-3 which help to decrease the amount of LDL or “bad” cholesterol in the bloodstream.

By reducing LDL cholesterol, high-fiber beans promote better cardiovascular function and lower the risk of developing heart problems.

(Source: Mayo Clinic)

Incorporating High-Fiber Beans into Your Diet

vegan burger with chips on a plate

Here are some ways to add high-fiber beans and legumes to your meals for an easy way to boost fiber intake.

🥗 Add to salads, soups, and stews

Sprinkle some navy beans or black beans onto a fresh green salad for an extra dose of fiber and protein.

In soups, such as minestrone or black bean soup, throw in some chickpeas or kidney beans to make it more filling and nutritious.

When making stews like vegetable stew, you can consider using black beans or adzuki beans for added fiber and flavor.

🥗 Use in bean dips and spreads

One tasty and versatile way to incorporate these beans into your diet is by using them in bean dips and spreads.

Whether you’re hosting a party or just looking for a healthy snack, bean dips are a great option.

Beans like chickpeas, kidney beans, and black beans can be blended with ingredients like garlic, lemon juice, and olive oil to create deliciously creamy dips. 

🥗 Substitute for meat in recipes

Beans are not only a rich source of fiber but they can also be used as a tasty and nutritious substitute for meat in recipes.

Whether you’re looking to cut back on your meat consumption or simply add more variety to your meals, beans are an excellent choice.

They provide a satisfying texture and are packed with protein, making them a great alternative for dishes like tacos, fajitas, black beans with rice, or even burgers.

Plus, by swapping out meat for beans, you’ll be increasing your fiber intake significantly while still enjoying delicious and filling meals.

The Bottom Line: Boost Your Fiber Intake with High-Fiber Beans

Incorporating high-fiber beans into your diet is a simple and delicious way to boost your fiber intake.

Whether you choose navy beans, small white beans, adzuki beans, or any other fiber-packed variety, these legumes offer numerous health benefits.

So go ahead and explore the wide range of bean dishes and recipes available – your body will thank you for it!

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