Beans, peas, and lentils

Pulses, which include beans, peas, and lentils, are one of the cheapest and most fiber-rich food groups you can eat. They can be considered a protein food or as part of the vegetable group.

For example, 1 cup (182 grams) of cooked navy beans (the variety used for baked beans) has 19.1 grams of fiber or 76% of the RDI. Furthermore, one-half cup (99 grams) of cooked lentils has 7.8 grams of fiber, which is enough to satisfy 31% of your daily fiber requirements. Pulses have a combination of soluble and insoluble fiber. This implies they can help with constipation by giving stools more bulk and weight, as well as softening them to make passage easier. Add pulses to soups, blend them to make healthy dips, put them in salads, or add them to ground-meat meals for added bulk and flavor.