#3
Black Beans
Black beans deliver 15 grams of dietary fiber per cooked cup, 85% insoluble, plus anthocyanins with antioxidant activity rivaling blueberries. The insoluble fraction speeds colon transit time, while resistant starch feeds butyrate production. Canned beans retain 70% of fiber; a 30-second rinse reduces sodium from 500mg to around 300mg.
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