20 Best Foods for Fiber
In addition to being rich in fiber, protein, and iron, white beans are one of the best nutritional sources of potassium1 cup will cover 25% of your daily requirement for this hypertension-fighting nutrient.
Beans get a bad rap when it comes to gas, but the key is to amp up your fiber intake gradually, Brown says. "If you only eat (low-fiber) foods right now, don't suddenly switch to eating 40 grams of fiber a day, because that will cause a lot of stress to the digestive system."
Try this recipe: Chicken-and-White-Bean Soup With Greens
Next: Black beans