This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.
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Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Archives of Cardiovascular Disease. Duyff RL. Carbs: Sugars, starches, and fiber. New York, N. Nutrition facts label: Dietary fiber. Food and Drug Administration. Accessed Oct. Philadelphia, PA: Elsevier; chap Sleisenger and Fordtran's Gastrointestinal and Liver Disease. Maqbool A, Parks EP. Nutritional requirements. In: Kliegman RM, St.
Nelson Textbook of Pediatrics. Updated by: Michael M. Editorial team. Chestnut Beans - very large, plump and shiny, dark red-brown color when cooked, delicious and delightful to eat Garbanzo Beans chick peas - tan colored, rounder, delicious flavor, take a little longer to cook and should be cooked slowly, used in hummus.
Kidney Beans - kidney shaped, light or dark red, richest in fiber Lentils - flat, brown colored, earthy flavor, no need to presoak, garlic compliments them when cooking Pink Beans - similar to pinto beans or small red beans Pinto Beans - related to kidney beans, slightly smaller and tan colored, down-to-earth flavor, used as refritos refried beans in Mexican cooking Rattlesnake Beans - very similar to pintos Appaloosa Beans - similar to pintos but larger and thinner, more elegant Runner Beans scarlet, white, black - large, beautiful, distinctive flavor, not easy to find commercially Soybeans - over varieties available with various colors, plain but nutty and crunchy when cooked, highest protein content, require longer cooking time White Bean Family navy, pea, great northern, flageolet, anasazi, calypso - slightly bitter flavor, smaller ones navy and pea are round and pretty when cooked, excellent in soups.
Navy beans - excellent in soups, stews, Boston Baked Beans, great pureed Kidney beans - often used in chili, three-bean salads Pinto beans - refried in stews, dips, many Tex-Mex dishes Great Northern beans - excellent in soups, stews Garbanzo beans - great in salads, hummus Lentils — perfect for soups and stews. Try this bean recipe:. Black-eyed Pea Curry. Nutrient analysis per serving:.
Comparative study on antioxidant activity of different varieties of commonly consumed legumes in India. Food Chem Toxicol. How to counteract the drawbacks of beans: The high fiber content that makes beans so healthy can also be a potential drawback, by causing intestinal gas and discomfort in some people who have difficulty digesting this type of fiber.
Add ginger and garlic. Fry for a minute, then add curry, cayenne or paprika if less heat is desired , garam masala and tomatoes.
Cook until liquid dries up. Add peas and simmer. Garnish with cilantro. Nutrient analysis per serving: calories, 15g total fat, 2.
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