Beans fiber

Beans are some of the most high-fiber ingredients out there. A cup of boiled navy beans contains 19.1 grams of fiber, a cup of small white beans clocks in at 18.6 grams. Canned black beans come in at 16.6 grams. 

Why you need fibers

Fibers may help lower the risk of cardiovascular diseases, colon cancer, high cholesterol and several digestive conditions, as fiber smooths out digestion and absorption of glucose and fats.

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