Fiber is a form of carbohydrate that the body can not digest. For optimal health, both children and adults require 25 to 35 grams of fiber daily.
By consuming 25 to 35 grams of fiber per day, you may be able to reduce your chance of developing colon cancer, heart disease, high cholesterol, and gastrointestinal problems including diverticulosis, hemorrhoids, and constipation.
A high-fiber diet may make it simpler for you to maintain your weight since it gives your diet more bulk and slows down the emptying of your stomach.
Guys, let me tell you that one of the good sources of fiber is beans and legumes. Beans are a fantastic source of fiber, as a typical cup of beans contains more than half of the recommended daily allowance (percent DV).
There are numerous health advantages of beans and legumes. Consuming more of them could help improve good gut flora, lower blood sugar levels, and lower cholesterol.
Today in this article, we will be learning about the different types of beans and legumes that are found all over the globe and are rich in fibers. So, here we go!
20 High Fiber Beans and Legumes (Complete List)
|SR.NO.||BEANS AND LEGUMES RICH IN FIBERS||FIBER CONTENT|
|1.||Kidney Beans||25 grams per 100 grams|
|2.||Navy Beans||11 grams per 100 grams|
|3.||Soybeans||4.2 grams per 100 grams|
|4.||White Beans||11 grams per cup|
|5.||Adzuki Beans||13 grams per 100 grams|
|6.||Pinto Beans||16 grams per 100 grams|
|7.||Mung Beans||16 grams per 100 grams|
|8.||Cranberry Beans||25 grams per 100 grams|
|9.||Black Beans||7.5 grams per 100 grams|
|10.||Chickpea (Garbanzo Bean)||17 grams per 100 grams|
|11.||Great Northern Beans||7 grams per 100 grams|
|12.||Edamame Beans||8 grams of fibers per cup|
|13.||Natto (Fermented Soybeans )||5.4 grams per 100 grams|
|14.||Fava Beans||15 grams per 100 grams|
|15.||Split Peas||8.3 grams per 100 grams|
|16.||Lentils||7.9 grams per 100 grams|
|17.||Lima Beans||7.6 grams per 100 grams|
|18.||Green Peas||4 grams per half-cup|
|19.||Baked Beans||13.92 grams per cup|
|20.||Tofu||0.3 grams per 100 grams|
1. Kidney Beans
One of the most popular beans and a frequent side dish with rice is kidney beans. They offer numerous health advantages. Kidney beans can help in decreasing the absorption of sugar into the blood, lowering blood sugar levels.
Aside from lowering blood pressure, eating kidney beans may also help in lowering other heart disease risk factors.
Kidney beans are rich in fiber and may lessen the spike in blood sugar that occurs after eating. They are also rich in folate, which is a substance that is crucial during pregnancy. It is estimated that in 100 grams of kidney beans, 25 grams of fiber is present.
2. Navy Beans
These beans are white, pea-sized legumes that have a creamy texture and a flavor that is subtle but substantial. Navy beans are a low-fat, high-protein source of a variety of vitamins and minerals, including iron, magnesium, potassium, and folate which is just like other dried beans, peas, and lentils.
They are a great source of dietary fiber, especially soluble fiber. Even though mature legumes like navy beans have a lot of insoluble fiber, they also have a lot of soluble fiber, which dissolves in water and forms a compound that binds to fatty acids.
Talking about its dietary fibers, it is estimated that in 100 grams of navy beans 11 grams of dietary fibers are present.
In Asia, soybeans are frequently consumed in a variety of dishes. They offer a variety of health advantages. Isoflavones, which is a class of antioxidants that are abundant in soybeans.
These antioxidants give many of their beneficial health properties. The fact that soy isoflavones are phytoestrogens, may be the cause of many of the advantages.
As a result, they are able to simulate the effects of the body’s hormone estrogen, which tends to decrease throughout menopause. 4.2 grams of fiber is present per 100 grams of soybeans.
4. White Beans
One of the many bean kinds that are popular in North America is white beans. It’s recommended that men should consume 38 grams of fiber per day, while women should consume 25 grams.
You might be thinking that it is such a large amount of fiber! However, 1 cup of cooked white beans has 11 grams of fiber. That is quite remarkable.
Not only that the beans are rich in fibers, but it also contains protein that can support the growth of muscle mass when combined with appropriate exercise.
Friends if you start consuming these beans as part of a low-fat diet it may improve your heart health and helps you in maintaining a healthy weight.
5. Adzuki Beans
These beans are grown all over East Asia and in the Himalayas. Despite coming in a variety of hues, red adzuki beans are the most popular. Adzuki beans have been linked to a number of health advantages, including improved digestion, reduced risk of diabetes, and heart health as well as weight loss.
Additionally, they are simple to add to a number of recipes. Protein, fiber, vitamins, minerals, and healthy plant components are all abundant in adzuki beans.
It is simpler to absorb these nutrients after they have been soaked, sprouted, or fermented. Adzuki beans might help your stomach and digestive systems.
This is largely due to beans’ exceptional concentration of soluble fiber and resistant starch. These fibers go through your digestive system undigested until they reach the colon, where they are consumed by the healthy bacteria in your gut. It is estimated that in 100 grams of Azuki beans13 grams of fibers are present.
6. Pinto Beans
In the US, pinto beans are the most widely consumed dried beans. They are a type of common bean, (Phaseolus vulgaris), which is a staple in Mexican cooking. When dried, pinto beans are beige with reddish-brown flecks; however, when cooked, they turn a solid light brown or pale pink color.
They are easy to make and have an almost nutty flavor. Regularly, they are either consumed whole or mashed. These beans contain fiber, which is an indigestible carbohydrate.
Consuming enough fiber-rich foods, such as pinto beans, may help with weight loss, healthy digestion, blood sugar regulation, and heart health. Talking about its fiber content, it is estimated that in 100 grams of pinto beans 16 grams of fiber is present.
7. Mung Beans
These beans are a member of the legume family and are food with a wide range of nutrients. Mung beans are sometimes referred to as green gram, maash, moong, monggo, or munggo.
These beans are grown primarily in Asia, Africa, and South America, but they are popular all across the world. Mung beans are a great source of plant-based protein, complex carbs, fiber, and other nutrients, just like other varieties of legumes.
Mung beans have many nutrients, including fiber, that are advantageous for intestinal health. Just like pinto beans, mung beans are also rich in fibers. It is estimated that in 100 grams of mung beans 16 grams of dietary fibers are present.
8. Cranberry Beans
Medium-sized, oval, white, or tan beans with noticeable scarlet speckles are referred to as cranberry beans. The roman bean, borlotti bean, and saluggia bean are some other names for the cranberry bean. The flavor of cranberry beans is moderate, nutty, and somewhat chestnut-like.
Additionally, they have a smooth feel. These beans are commonly used in Italian cuisine like pasta. As we all know that dietary fiber is believed to enhance digestion and prevent constipation, among other health advantages.
Additionally, it gives your diet more bulk, which makes you feel fuller more quickly and may aid in weight management. It is estimated that these beans are very rich in fibers.
Let me tell you that in 100 grams of Cranberry Beans, 25 grams of dietary fibers is present. Not only this, Cranberry Beans also contain a good amount of proteins in it.
9. Black Beans
These beans have been a mainstay of North American dishes. Their scientific name is Phaseolus vulgaris and is also referred to as “turtle beans” in English and frijoles Negros in Spanish.
They are also extremely nutritious, offering a variety of essential elements while containing little fat and sugar. Black beans are nutritious powerhouses, thanks to their antioxidants, fiber, protein, and carbs.
A diet high in beans can lower your chances of developing a number of major illnesses and improve how efficiently your body uses calories. Black beans don’t create a blood sugar surge, in contrast to many other high-carbohydrate foods.
People who have diabetes should start Including beans in their nutritious diet as it can help diabetic patients better by controlling their blood sugar levels while lowering their chance of developing heart disease. Black beans contain 7.5 grams of dietary fibers in 100 grams.
10. Chickpea (Garbanzo Bean)
The word “chickpea” originates from the Latin word “cicer”. It is also known as the garbanzo bean, a common name with Spanish ancestry. Other well-known foods in this legume family include black beans, Lima beans, kidney beans, and peanuts. These legumes are of great nutritional value.
The larger, round, light-colored Kabuli-type chickpea, which is popular in the United States, and the smaller, dark, asymmetrical Desi-type chickpea, are popular in India and the Middle East.
Both are rich in fibers and proteins. Dietary fiber, particularly a soluble fiber known as raffinose, is abundant in chickpeas. If you add more chickpeas to your diet, it may facilitate simpler, more regular bowel movements.
They might aid in lowering cholesterol. Talking about the fiber present in it, it is estimated that in 100 grams of Chickpea, 17 grams of dietary fibers are present.
11. Great Northern Beans
These beans are bigger than navy beans but a bit smaller than their cousins, which are kidney-shaped. Great Northern beans have a nutty flavor and are packed with nutrients. Guys, you can add them to soups, stews, and salads.
Approximately 10% to 12% of calcium, zinc, and selenium are also present in a cup of these beans. Since minerals play a role in many body processes, it’s important to include a variety of them in your diet.
For example, potassium aids in controlling bodily fluids, iron, and zinc transport oxygen through the blood, and magnesium and calcium cooperate to help in forming bones, all these are present in these beans.
Great Northern beans provide 20 percent of your daily thiamin needs and 45 percent of your daily folate needs. Not only this, but they also offer 10% of your vitamin B-6 needs and 6% of your niacin and riboflavin needs, respectively.
Great Northern Beans also contain a good amount of fibers in it. It is estimated that 7 grams of fiber are present in 100 grams of Great Northern Beans.
12. Edamame Beans
Edamame beans, often known as vegetable-type soybeans, are immature soybeans. Unlike conventional soybeans, which are typically light brown, tan, or beige in color, they are green. Eight grams of fiber are present in the serving of 1 cup of edamame.
This is the same amount of fiber as four whole-wheat bread slices. The serving size of 1 cup includes 190 calories. Since there are only 8 grams of fat per serving, it is low in fat.
With a massive 17 grams of protein per serving, edamame is relatively high in protein. As a result, it serves as a good plant-based protein substitute for meat.
13. Natto (Fermented Soybeans)
These beans are incredibly well-known in Japan, despite the fact that few people outside of Asia have ever heard of them. This fermented dish has an unusual texture. It is basically a typical Japanese dish that is produced by fermenting entire soybeans with the bacteria Bacillus subtilis var.
natto. Natto is very nutrient-dense and is associated with a number of health advantages, from stronger bones to a heart and immune system. Its fragrance is distinctive and rather spicy, and people frequently describe its flavor as nutty.
Natto is frequently served with cooked rice in Japan and is usually sprinkled with soy sauce, mustard, chives, or other flavors. It helps in making food more digestible and therefore has the advantage of making it simpler for your body to absorb the nutrients from it.
Talking about the fiber content present in it, it is estimated that 5.4 grams of dietary fiber are present in 100 grams of natto.
14. Fava Beans
Green legumes that come in pods are fava beans, often known as broad beans. People from all over the world eat them because of their sweet and tasty flavor. Fava beans are rich in protein, fiber, vitamins, and minerals.
They are believed to provide remarkable health benefits, including enhanced immunity and motor function. Fava beans are a fantastic source of soluble fiber, protein, folate, manganese, copper, and many other minerals.
They are also highly nutrient-dense. Consuming fava beans frequently could strengthen your immune system. They are particularly abundant in substances that could boost antioxidant activity. In 100 grams of fava beans, 15 grams of dietary fiber is present.
15. Split Peas
Split peas are low-fat legumes that are a good source of protein, both soluble and insoluble fiber, vitamins, and minerals. Split peas contain elements that have been linked to a number of health advantages, such as enhancing the digestive system and boosting cardiovascular health.
Split pea soup is the dish that makes the most use of them. Additionally, split peas can be used to make split pea hummus, split pea tacos, split pea salad, and split pea curry.
Split peas are also high in polyphenol antioxidants, which are mostly responsible for their beneficial effects on health. These effects include boosting good gut bacteria, preventing cancer, and defending against chronic illnesses.
Split pea’s fiber may aid in digestion by promoting regular bowel motions and reducing constipation. Additionally, the fiber present in it serves to nourish the beneficial gut flora, maintaining their health and limiting the growth of harmful ones.
Taking about the presence of dietary fiber in it, it is estimated that in 100 grams of split peas, 8.3 grams of dietary fibers are present.
The family of legumes includes lentils. They appear in red, brown, black, and green colors, they resemble tiny beans and grow in pods. They also have significant amounts of fiber and protein. Lentils are a widely available source of high-quality protein for many people all over the world.
Enough fiber in the diet acts as a “bulking agent” in the digestive system, which helps with weight reduction. The presence of fiber in the diet helps to improve satiety and decrease hunger.
This may lower someone’s total calorie intake. Lentils’ high fiber content also aids in maintaining a healthy digestive system, which in turn prevents constipation. 7.9 grams of dietary fibers are present in 100 grams of Lentils.
17. Lima Beans
Because of their rich, buttery flavor, lima beans are occasionally referred to as butter beans. They seem flat, yellowish, or greenish, and are easily found in any grocery store. Even though many of us may have ignored lima beans as kids, they are a nutritious dish to include in your meals at any age.
Lima beans are nutrient-dense, affordable, and simple to cook. These Beans are a good source of resistant starch, which is known to support a healthy gut microbiota by feeding the colonies of good bacteria in the gut. 7.6 grams of dietary fiber is present in 100 grams of lima beans.
18. Green Peas
Green peas differ from sugar snap peas, which are consumed in their entire pea pod. You will be pleased to find that peas have a variety of nutritional advantages if you have been wondering whether frozen, fresh, or even canned peas are healthy.
Green Peas can be used in a wide range of nutritious dishes in addition to carrots. Green Peas are a substantial and healthy dietary option due to their high protein and fiber content.
The Centers for Disease Control and Prevention (CDC) advise green peas and other legumes for weight management due to their low-calorie density. In spite of eating less overall, 5 peas can help you feel full, which makes it simpler to stick to a balanced diet plan for weight loss.
Green peas contain 11 grams of carbohydrates per half-cup serving, of which roughly 4 grams are from fiber and 4 grams are from natural sugars.
19. Baked Beans
Baked beans are legumes with sauce on top that are either homemade or purchased ready-made in cans. In contrast to the United Kingdom, where they are typically eaten on toast, they are a common side dish at outdoor cookouts in the United States.
Baked beans are regarded as a nutritious legume. Protein from plants and fiber are both present in baked beans. Additionally, they are a good source of thiamine, zinc, and selenium, all of which promote healthy thyroid function, immune system function, and energy generation.
Notably, phytates, which can obstruct the uptake of minerals, are present in legumes. However, baked bean’s phytate level is decreased by cooking and canning. Not only this, but baked beans also provide healthy plant chemicals like polyphenols.
These could prevent inflammation and shield your cells from the harm that unstable chemicals called free radicals can do. Heart disease, cancer, and other chronic illnesses have all been related to free radical damage and inflammation.
If we talk about the fiber content present in baked beans, it is estimated that 13.92 grams of dietary fiber are present in one cup of Baked Beans.
Since it has been around for so long, tofu frequently appears in the recipes that many families enjoy. However, you might meet many people who are still hesitant to try it or doubt whether it is really as healthful as it is advertised to be. Condensed soy milk is used to make tofu, which has Chinese origins.
It is then pressed into firm white blocks, much like cheese. Tofu is helped to firm and maintain its shape by nigari, which is a mineral-rich coagulant that is left over after salt is collected from saltwater.
The type of coagulant used to manufacture tofu affects the number of nutrients it contains. For example, nigari-set tofu has slightly more fat and potassium than calcium-set tofu. It is estimated that in 100 grams of tofu, 0.3 grams of dietary fibers are present.
You might also like this:
- Top 30 High Fiber Fruits list
- 35 High Fiber Vegetables
- 55 Highest Fiber Foods List
- 22 High Fiber Whole Grains
So these were the top 20 high-fiber beans and legumes, If you liked this article then please share it. We tried to include all the fiber-rich beans in this list.
If you want to know about other fiber-rich foods then you can read our other articles in the diet and nutrition category.