What Are Fiber-Rich Beans?

Beans contain enough protein to substitute for meat, poultry or fish, but they're also considered a vegetable because of their high concentration of essential nutrients like potassium, folate and dietary fiber. All beans contain soluble and insoluble fiber, the two types of fiber linked to a decreased risk of chronic health problems. Canned and dried beans both contain comparable amounts of fiber; if you're concerned about your sodium intake, cook dried beans yourself or thoroughly drain and rinse canned beans before using.

Kidney Beans

• According to Harvard University Health Services, light red kidney beans are the most fiber-rich of all beans and legumes, providing 7.9 grams of dietary fiber in every 1/2-cup cooked serving. For an adult woman, that's nearly 32 percent of her daily recommended intake of fiber; for a man, 1/2 cup of cooked kidney beans supplies about 21 percent of his requirement per day. Kidney beans are an especially good source of insoluble fiber, with 5.9 grams in each serving. Eating plenty of insoluble fiber may lower your risk of digestive disorders like hemorrhoids or colon cancer. Use cooked kidney beans in salads, stews or chili.

Navy Beans

• Navy beans, the small white beans named for their regular presence in U.S. Navy rations, contain 6.5 grams of total dietary fiber in a 1/2-cup serving. They provide less insoluble fiber than kidney beans -- 4.3 grams in each 1/2 cup -- but are a richer source of soluble fiber, with 2.2 grams per serving. A diet that includes plenty of soluble fiber may help lower your risk of high blood cholesterol and diabetes. Cookbook author and "New York Times" food columnist Mark Bittman recommends using navy beans in soups, dips and pasta dishes.
• Pinto Beans

• Each 1/2 cup of cooked pinto beans contains 6.1 grams of dietary fiber, or 24 percent of a woman's recommended daily allowance and 16 percent of a man's. There are 4.7 grams of insoluble fiber in each 1/2-cup serving, which is more than you'll receive from 1/2 cup of cooked broccoli or Brussels sprouts, one whole medium-sized apple or a slice of whole-wheat bread. Pinto beans contain 1.4 grams of soluble fiber, the same amount as provided by 1/3 cup of oatmeal. Pinto beans are a staple in Hispanic cooking. Use them in burritos, as a filling for vegetarian enchiladas or as a low-fat alternative to meat in Tex-Mex salads.

Black Beans

• Black beans, also known as turtle beans, have the same amount of dietary fiber in every 1/2-cup serving as pinto beans: 6.1 grams. However, black beans have more of an equal distribution of soluble and insoluble fiber. Approximately 2.4 grams of a serving's total fiber is provided by soluble fiber, while the remaining 3.7 grams is insoluble fiber. Gourmet Sleuth cautions that dried black beans can take significantly longer to cook compared to navy and pinto beans. Combine cooked black beans with corn and chili peppers to make a colorful salsa or serve the seasoned beans on rice with lime wedges. Black beans also make a versatile base for homemade veggie burgers.