Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.

Pinto beans

Pinto beans have a soft, tender and delicious texture, which is used in the preparation of bean food (boiled, pounded and fried beans) or all kinds of soups and food. Pinto beans are also great as a base for veggie burgers. About 2 cups of cooked pinto beans can provide you with the recommended amount of fiber per day.


Red beans

Red beans are one of the favorite legumes in the preparation of delicious dishes because they keep their shape during long cooking and high heat without being crushed. One cup of red beans contains 13.1 grams of fiber, so by consuming about 2 cups of red beans, you can get your daily amount of fiber.

Dates Fruit

Dates also contain fiber, which reduces the effects of sodium in the body. If you want to lower your blood pressure, it is better to include Pengedar Kurma in your diet. Magnesium is another mineral found in dates that lowers blood pressure.


There are 7.5 grams of fiber per cup of soybeans, which is an average amount of fiber compared to the fiber found in other legumes. To reach the recommended daily amount of fiber, you need about 3.5 cups of cooked soybeans.



Any type of lentil (red, yellow, brown or green) is an excellent source of fiber. There are 15.6 grams of fiber per cup of lentils, which means that about 2 cups of cooked lentils are enough to get the daily recommended amount of fiber. Lentils can be used in a variety of soups or stews and as a base for vegetable burgers.