How Much Fiber in Beans & Whole Grains?

The benefits of fiber exceed simply keeping your digestive system regular. Fiber helps lower cholesterol and may lower your risk of developing Type 2 diabetes. Beans and whole grains are both good sources of fiber. Plus, you gain the added advantage of their natural nutrients, including protein, folate, iron and potassium.

Fiber Basics

Fiber passes through your gastrointestinal system without being digested. Insoluble fiber adds bulk and keeps food moving through the digestive tract. It prevents constipation and some types of gastrointestinal diseases such as diverticulosis. Soluble fiber absorbs some water and becomes gel-like. It binds with cholesterol and prevents it from being absorbed, which helps lower total cholesterol levels. It also keeps blood sugar balanced by slowing down the absorption of carbohydrates. All plant-based foods contain both types of fiber, but some are better sources of one over the other. Beans and legumes are good sources of soluble fiber, while whole grains have more insoluble fiber.

Daily Requirements

The amount of fiber you need depends on age and sex. Men should include 38 grams in their daily diet until they reach the age of 51 and then their needs go down to 30 grams daily. Women need 25 grams daily. Their recommended intake changes to 21 grams daily after they reach 51.

Fiber in Beans

You’ll get 6 to 9.5 grams of dietary fiber in one-half cup of cooked beans, according to the USDA. Navy beans have the most with 9.5 grams. A variety of beans and legumes, including chickpeas, lentils and split peas, as well as white, kidney, lima, black and pinto beans, all have 6 to 8 grams in the same serving size. The amount of soluble fiber ranges from 1 to 3 grams in one-half cup of cooked beans.

Fiber in Whole Grains

Whole grains consist of three different layers. Two of them, the bran and germ, contain all the fiber. These two layers are removed in processed grains, such as white rice, which is why whole grains are good sources of fiber and processed grains aren't. One slice of whole-grain bread has about 2 grams of total fiber. One cup of cooked wild rice, brown rice, oat cereal and quinoa have 3 to 5 grams. Insoluble fiber accounts for about 80 to almost 100 percent of the total fiber from whole grains.

Adding Fiber to Your Diet

When you add fiber to your diet, do it gradually to give your system time to adjust and avoid cramps, bloating and diarrhea. Add one serving of whole grains or beans every few days until you reach the recommended daily intake. Begin with one change that’s easy to do, like replacing white bread with whole-grain bread or adding one-half cup of beans as a side dish, and don't forget to drink plenty of water.

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