The #1 High-Fiber Ingredient to Add to Your Soup

The temperatures are dropping in many areas across the country, which means it’s officially soup season. This time of year is the perfect opportunity to up your fiber intake, especially since only about 1 in 20 Americans are eating enough fiber. If you’re looking for ways to get closer to the daily recommendation of about 25 grams for women and 38 grams for men, dietitians recommend stirring one high-fiber superstar into your pot—beans. Learn why nutrition experts love beans, plus other ways to increase your fiber intake overall.

They May Help Lower Cholesterol

Beans contain soluble fiber, a type of fiber that absorbs water and forms a gel as it moves through your digestive system. As it passes through your intestines, soluble fiber prevents your body from absorbing some fat and cholesterol, helping to manage cholesterol levels. One serving of black beans is ½ cup and provides about 7 grams of fiber.

They Support Better Blood Sugar

Beans help support blood sugar levels thanks to their fiber and resistant starch content. Studies have shown that people who regularly consume beans are less likely to develop type 2 diabetes, as the beans help improve our body’s glycemic response. Glycemic response is how quickly and how much your blood sugar rises after eating. Adding 1 cup of chickpeas (aka garbanzo beans) to your recipe can add an additional 12 grams of fiber.

They Provide Protein

Fiber and protein are a powerful duo for staying full between meals. Luckily, beans provide both. A half-cup of beans typically provides about 7 to 8 grams of protein. While beans are not a complete protein, pairing them with other plant-based options like rice or quinoa can make them a complete source. A complete protein source is one that provides all nine essential amino acids, which are the building blocks for protein. Consider this the perfect reason to pile on the veggies in your favorite soup!

They Are Versatile

Beans are available in several forms, from dried to canned and frozen. Additionally, there are many different varieties, which makes it easy to find one that works for your recipe. eling tsai, ms, rdn, says, “I love using cannellini beans in soups because they add a creamy, rich texture. Canned beans are also great for the added convenience!” Many soup recipes include more than one type of bean, adding complexity to the overall flavor and texture of the dish.

Other Ways to Eat More Fiber

If you’re struggling to eat enough fiber, here are a few hacks for upping your fiber game:

• Add a fiber boost to your breakfast. Sprinkle chia seeds, ground flaxseed or hemp hearts onto your yogurt, oatmeal or smoothie—an easy win before 9 a.m.
• Stagger your fiber throughout the day. Rather than trying to reach your daily fiber goal in one sitting, spread out the love. For example, if your goal is 25 grams per day, try having at least 7 grams of fiber at breakfast, lunch and dinner and 4 grams for each snack.
• Make half your grains whole. Try whole-wheat pasta, brown rice, amaranth, farro and oats. These whole grains tend to have more fiber than their refined counterparts.
• Turn snacks into produce pairings. Instead of chips or crackers alone, pair them with a fiber-rich side such as apple slices, berries or raw veggies. Try roasted chickpeas or popcorn for a crunchy, fiber-filled option.

Our Expert Take

If you’re looking to up your fiber intake this soup season, look no further than the humble bean. Beans are a great addition to your soups because their fiber content supports healthy cholesterol and blood sugar levels. Plus, they offer a punch of protein and are extremely versatile with so many different forms and varieties to choose from. Get cooking during these cold months and enjoy letting beans be the star of the (fiber) show!