36 FOODS THAT ARE HIGH IN SOLUBLE FIBER
Black Beans
Black beans give your food a thick gravy texture plus is an amazing source of fiber. A cup of black beans has 15 grams, which amounts to 40–60% of the RDA for men and women (2, 4). Black beans have pectin in it. This is a soluble fiber that turns gummy-like when exposed to water. They can make your tummy full for a longer period of time with a lot of protein and iron, low in calories and almost fat-free. There are 5.4 grams of soluble fiber in every three-quarter cup (129 grams) of cooked black beans.
