Beans are an incredibly nutritious and budget-friendly food choice, making them a fundamental ingredient in numerous cuisines globally. Not surprisingly, they are also a top pick among dietitians.
As a subset of vegetables, beans are the edible seeds of legumes. They are available in a wide variety of shapes and sizes, but all share impressive health benefits.
“Beans are rich in nutrients,” says Angel Planells, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “They offer plant-based protein, dietary fiber, complex carbohydrates, vitamins, and minerals, all while being low in fat.”
Interestingly, beans are so packed with protein that the U.S. Department of Agriculture categorizes them as both a vegetable and a “protein food,” akin to meat. While protein has gained much attention recently, the true star nutrient in beans is fiber.
“Beans are one of the best natural sources of dietary fiber,” notes Planells.
Fiber, which is a type of carbohydrate our bodies cannot digest, plays a crucial role in maintaining our health, explains Natalie Rizzo, dietitian and TODAY nutrition editor.
Fiber Benefits
Beans are an excellent source of both insoluble and soluble fiber, which many Americans lack in their diets, adds Planells.
Soluble fiber dissolves in water to form a gel-like substance, which slows down digestion. In contrast, insoluble fiber moves through our digestive system relatively unchanged, adding bulk to stool. Both fiber types can significantly benefit our health.
Soluble fiber helps you feel fuller for a longer time, which can be beneficial for weight management. It also binds to cholesterol in the gastrointestinal tract, aiding in its removal from the body, according to Planells.
Insoluble fiber promotes regular bowel movements by facilitating the movement of food through the digestive system, helping to prevent constipation.
“The combination of soluble and insoluble fiber in beans may help lower LDL ‘bad’ cholesterol,” remarks Planells. Both forms of fiber contribute to better blood sugar control and improved insulin sensitivity.
Adequate dietary fiber supports heart health and decreases the risk of chronic diseases such as diabetes. This is why fiber is the essential nutrient to focus on for healthy aging.
Moreover, the fiber in beans helps foster a healthy gut microbiome, which plays a vital role in supporting our immune and nervous systems, adds Rizzo.
How Much Fiber Do You Need?
Adults should aim for 25–38 grams of dietary fiber each day.
Currently, about 95% of Americans do not meet this recommended intake. According to Rizzo, insufficient fiber intake can present symptoms such as constipation, persistent hunger, and elevated cholesterol levels.
Increasing your consumption of fiber-rich foods is an effective way to enhance your health. However, it’s important to gradually raise your intake to avoid gastrointestinal discomfort. Experts recommend increasing your fiber intake by 5 grams each week until you reach your target.
“Beans are among the best sources of dietary fiber you can include in your diet,” asserts Rizzo. Dietary guidelines suggest consuming around 3 cups of legumes (six servings) each week.
Beans With the Most Fiber
While most beans contain at least 5 grams of fiber per serving, some varieties are particularly rich, notes Planells.
Here are some beans that provide the most fiber per serving:
Navy Beans
Though they may be small, navy beans are surprisingly rich in fiber, according to Planells.
- One half-cup of navy beans contains approximately 9.5 grams of fiber for just 127 calories.
Navy beans offer both soluble and insoluble fiber that support healthy digestion, blood sugar, and cholesterol levels. They are also an outstanding source of potassium, a mineral that helps maintain fluid balance, reduce blood pressure, and support muscle function.
With their mild flavor and creamy texture, navy beans are perfect for soups, stews, and dips.
Red Kidney Beans
If you’re seeking an option to enhance gut health, red kidney beans are an excellent choice.
- One serving of dark red kidney beans contains 8 grams of fiber and 110 calories.
These beans are especially abundant in insoluble fiber, which aids in moving food through the intestines, facilitating regular bowel movements, notes Planells.
Red kidney beans also deliver a significant amount of protein and plant-based iron, which is essential for the formation of red blood cells. Their deep red skin is rich in antioxidants beneficial for heart health.
You can add them to chili, curries, or enjoy them over rice.
Black Beans
Black beans are another pantry essential that dietitians frequently recommend.
- A half-cup of black beans contains 8 grams of fiber at just 114 calories.
The high fiber and slow-digesting carbohydrates in black beans help promote a feeling of fullness, curbing cravings and supporting weight loss, according to experts.
Additionally, black beans are a fantastic source of magnesium, an important electrolyte involved in energy metabolism, muscle function, heart health, and more.
Black beans pair wonderfully with rice and plantains, and can even be blended into brownies for a unique dessert.
Adzuki Beans
Adzuki beans, small red legumes widely used in East Asian cuisines, are versatile for both savory and sweet dishes.
- One half-cup of boiled adzuki beans provides 8 grams of fiber for 147 calories.
The soluble fiber in adzuki beans promotes satiety, supports blood sugar regulation, and may lower cholesterol for heart health, experts note. They’re also packed with iron, potassium, and calcium.
These beans can be enjoyed in curries, soups, or blended into sweet mochi fillings.
Pinto Beans
Pinto beans are a fundamental ingredient in Mexican cuisine and are an excellent source of fiber for gut health.
- A half-cup of boiled pinto beans contains 7 grams of fiber and 122 calories.
Rich in insoluble fiber, pinto beans support regular digestion and may help lower the risk of chronic diseases and certain cancers.
Pinto beans are abundant in B vitamins like B1, B6, and B9, which assist with energy production and nerve function. They also provide antioxidants and beneficial plant compounds, including polyphenols and flavonoids.
Pinto beans can be enjoyed in burritos, tacos, soups, and much more.
Garbanzo Beans
Also known as chickpeas, garbanzo beans are a nutrient-dense staple that dietitians recommend keeping in your pantry.
- One half-cup of boiled chickpeas delivers 6 grams of fiber for 135 calories.
Chickpeas provide both soluble and insoluble fiber, aiding digestion and supporting beneficial gut bacteria while promoting regularity. They contain all nine essential amino acids, making them an excellent source of plant protein.
Chickpeas are a mainstay in the Mediterranean diet, which is recognized for its heart health benefits and longevity.
They can be enjoyed in salads, as hummus, or mashed into a plant-based “tuna” salad.
Black-Eyed Peas
Black-eyed peas are technically beans and an excellent option for increasing your fiber intake.
- A half-cup of black-eyed peas contains 5.5 grams of fiber for just 99 calories.
Low in fat but high in fiber, black-eyed peas particularly boast insoluble fiber that helps prevent constipation and supports weight management. This nutrient-dense legume offers about 7 grams of protein per serving to curb hunger.
Notably, black-eyed peas are rich in folate, a B vitamin essential for healthy cell growth and the prevention of certain birth defects during pregnancy.
You can savor black-eyed peas on their own or in soups and rice dishes for a hearty meal.
“Nearly all beans offer a substantial amount of fiber and can help enhance daily intake,” notes Planells. Experts recommend incorporating a variety of legumes into your diet to ensure a well-rounded nutrient profile.
Does the Fiber in Beans Cause Gas?
Everyone is familiar with the saying, “beans, beans, the musical fruit”—but beans don’t always cause flatulence.
Beans contain oligosaccharides, a type of carbohydrate that gut bacteria ferment, potentially producing gas, according to Planells. For individuals accustomed to a diet rich in beans and fiber, this may not be a concern; however, those who are not used to such foods might experience discomfort.
“Rapidly increasing fiber intake can sometimes lead to gas or bloating,” says Planells.
Fortunately, most individuals find that their digestive systems adapt over time, notes Rizzo.
“The digestive, cardiovascular, and blood sugar benefits of beans outweigh any temporary discomfort,” adds Planells.
To minimize gas, experts suggest gradually increasing bean consumption and staying well-hydrated. Also, when possible, choose dried beans, rinse canned beans, and ensure they are cooked thoroughly.
