Beans & Insoluble Fiber

If you eat canned beans, choose a low sodium variety or rinse them before eating.


The average American total fiber intake is about 15 grams per day, about one-half of the recommended 25 to 35 grams per day. Fiber is an indigestible carbohydrate found in fruits, vegetables, whole grains, beans and legumes. It is associated with weight loss, improved cholesterol levels and heart health. Beans are a good source of both types of fiber, soluble and insoluble.

Insoluble Fiber

Insoluble fiber does not dissolve in water and is not broken down in your digestive tract. It adds bulk to the stool and helps food pass more quickly through the stomach and intestines. One-half cup of cooked beans can have between 3.2 and 5.9 grams of insoluble fiber, about one-sixth of your daily fiber needs. Kidney beans are one of the highest in insoluble fiber, with 5.9 grams in 1/2 cup.

Insoluble Fiber and Apetitie

Eating foods containing insoluble fiber, such as beans, 75 minutes before a meal may decrease your caloric intake and reduce glycemic response, according to a 2007 study in the "The American Journal of Clinical Nutrition." Study participants who ate cereal high in insoluble fiber instead of a low-fiber cereal or white bread before a meal reported more fullness, less hunger and reduced intake at the next meal.

Beans Benefits

Beans have been associated with many health benefits. A 2008 study in the "Journal of the American College of Nutrition" found that people who consumed more beans had better nutrient intake levels, lower body weight, lower waist circumference and lower systolic blood pressure than people who did not consume beans. The lower body weight and waist circumference may be due to the high insoluble fiber content in beans. Insoluble fiber provides more volume in foods which can fill you up faster and reduce food intake.

Cooking Beans

Adding beans to your diet can be a simple way to increase your insoluble fiber intake. While canned beans are convenient, they can be high in sodium. If you choose to cook with canned beans, rinse them thoroughly to remove about 40 percent of the sodium content. Cooking dried beans takes some time, but is a very simple process if you follow the cooking directions on the label. Beans are very versatile and can be added to many dishes. Try beans with salads, soups, pasta, chilli or casseroles.

About the Author


Photo Credits

  • Can opener opening canned food image by c from
Suggest a Correction