Beans

Adults need between 25 and 38 grams of fiber a day, which may seem like a daunting amount. Eating beans can help you reach your daily fiber goals. Many varieties contain at least 7 grams of fiber in a 1/2-cup serving. When you’re increasing your fiber intake with beans, it’s important to take it slowly and to boost the amount of water you drink to avoid uncomfortable bloating. Some beans, such as edamame (a cooked soy bean), are also a good source of fiber. A half-cup portion of shelled edamame contains 9 grams of fiber.

Of the many types of cooked beans, navy beans stand out for having the most fiber. You’ll get almost 10 grams in a 1/2 cup of cooked navy beans. Small and white, navy beans serve as the basis of hearty soups and also of that American staple, baked beans. After navy beans, five other bean varieties offer at least 8 grams in the same serving size: Adzuki, Red kidney, Pinto, Mung, Black.