Beans are an excellent source of soluble fiber. Soluble fiber is fiber that partially dissolves in water, yielding a gel that fills the intestines. Fiber not only helps maintain regularity; it also lowers cholesterol, helps stabilize blood sugar levels and makes you feel fuller. All beans are high in fiber, but beans containing 6.5 grams of fiber or more are among the highest.
Kidney Beans
Kidney beans are the large, red beans most commonly associated with chili. They get their name from their kidney shape. A half cup of kidney beans provides 6.5 grams of fiber.
Red Beans
Red beans are similar to kidney beans but smaller. Sometimes known as Mexican red beans, they are most commonly used in red beans and rice, either the Mexican version or the Louisiana version. Red beans also contain 6.5 grams of fiber.
Lima Beans
Lima beans, sometimes known as Madagascar beans, are known for their buttery flavor. Though many people are more familiar with immature lima beans, either canned or fresh, limas can also be dried and cooked as mature beans. Green lima beans have 4.5 grams of fiber, mature beans 6.6 grams.
Black Beans
Black beans, sometimes called turtle beans, are one of the most nutritious beans available. A staple of Latin American and Caribbean food, they are now available canned in most North American grocery stores. They weigh in at 7.5 grams of fiber per half cup.
Mung Beans
If you have ever had Chinese bean sprouts, you have had mung beans. These small green beans can also be cooked and eaten without sprouting. They contain 7.7 grams of fiber per half cup.
Pinto Beans
Pinto beans are the beans used for the classic bean burrito. In Mexico and the American Southwest, these pinkish brown beans are boiled and then recooked as refried beans. They contain 7.7 grams of fiber.
Lentils
Lentils are legumes, though perhaps not beans in the strictest sense. They make the list for two reasons. First, they weigh in at a heart-healthy 7.8 grams of fiber for a half-cup serving. Second, they can be cooked more quickly than most dried beans and without soaking. It is little wonder they are a staple of diets throughout south Asia.
Adzuki Beans
Adzuki beans come from Japan. Because they are small, they take less time to cook than large beans like the kidney bean. They are also sweet and relatively easy to digest. They have 8.4 grams of fiber per half cup.
Cranberry Beans
Cranberry beans are a lesser-known type of bean. Originally from Italy, cranberry beans have a nutty flavor that makes them good additions to soups and stews. Though pink and cream in color when uncooked, they cook up to a uniform tan. They contain 8.8 grams of fiber per half cup.
Navy Beans
Among commonly available beans, the navy bean contains the most fiber. Also known as Yankee beans or Boston beans, they are the main ingredient in Boston baked beans. They can, however, also be used in soups, salads and chili. Their high level of fiber makes them a bit harder to digest than some other beans. But if it's fiber you're looking for, these beans will give you 9.6 grams per half cup.