Skip the soup and eat black beans, which are also good for your brain. Lentils are also very high fiber. Many beans are. Just cook a 16 ounces bag, and then eat them daily. I put black beans with my oatmeal along with a banana and cinnamon. I add black pepper and garlic powder to the lentils and other beans before eating but after cooking. You could add cayenne to them while cooking. They taste bland if you don't add something. Also, cook them until them are almost falling apart, or they will be firm and crunchy once they cool. Also, I recommend pouring off the liquid before refrigerating, as it can get rancid long before the beans go bad. https://www.mayoclinic.org/healthy-...eating/in-depth/high-fiber-foods/art-20050948
Damn, that's hardcore. Coincidentally, I also add garlic powder to most of my meals. Also, for added taste, I add extra chunky hot salsa. It could make cardboard taste delicious. https://www.presidentschoice.ca/product/pc-extra-chunky-hot-salsa/20309646008_EA Yeah, lentils are great, but I stopped eating them recently for no good reason. Hmm. I get that some people might find beans fairly tasteless, but I love the subtle taste of beans. So much so, that I prefer to eat them on their own without adding any seasoning so I can fully enjoy them. Takes all kinds, eh?
There is insoluble fiber and insoluble. Veggies have insoluble fiber. ie. they do not break down and dissolve in water or your gut. Some of it might but it remains intact somewhat and adds bulk. And it good for keeping your intestines moving along and preventing or helping with diverticulitis and all sorts of intestinal diseases. Beans are soluble fiber. Meaning the fiber dissolves in your stomach, not just from the acids but just from the water. It helps to lower glucose, lower cholesterol, has a pant-load of antioxidents and about ten grams of protein per can which is not a lot but is a contribution of a different type of protein to add into your daily mix. Black beans are alleged to be one of the reasons why why of the Blue Zone populations in Central America (can't remember the country, probably Costa Rica). Black beans are almost "a perfect food/protein" except they are missing I think one of the amino acids but if you eat them mixed with a white or red bean you get that. One of the big bennies of beans/insoluble fiber is that is dissolves easily and kills your appetite/satiates rapidly in a healthy way and stabilizes your blood sugar. Then the dissolved fiber goes into your intestine that forms like a gel and all your gut biome bacteria become very happy and productive. I often eat a low spiced bean chili in the morning because I get up very early on the west coast before the market, and therefore drink lots of coffee. The beans give you a base to work with and keep the coffee from making your blood sugar all spikey and jittery. Plus you are good to go just by microwaving what you have in the fridge. Thinks need to be ultra-convenient in the morning. If eating the beans is too dull for you, consider simmering them in chicken broth, low sodium el cheapo from Walmart or wherever. I use 50/50 mix broth/water. And I use some garlic gloves in the mix and it does not end out being garlicky because the garlic has not been sauteed which would make it much stronger. Put a little bit of cumin in. I grind the seeds but whater. It gives it some flavor without adding anything that barks back at you. Then if you are prone to using high quality olive oil put a few slugs of that in the broth while it is simmering. I don't actually do that, I add it to the bowl of beans because I don't want to down grade the oil by heating it but whatever. The addition of the olive oil also adds some fat to your beans in a healthy way. (oil is liquid fat, eh). Simmer for a couple hours or whatever you want. The canned beans are already cooked but some additional simmering makes things come together. Anyway, soluble fiber versus insoluble.
Beans are a good source of both soluble and insoluble fiber. And who ever said fast food can't be healthy: https://www.maxi.ca/dark-red-kidney-beans/p/20007312_EA Check out the nutritional profile section, especially the fiber content and protein.
If you buy canned beans pay attention to the sodium content, as canned beans are usually very high in sodium. I would pour off the liquid in the can and rinse the beans to remove as much of that sodium as possible. I buy dry beans, and it is hard to find prices better than Walmart's. As far as dark red kidney beans, you rarely find them in the stores. Most stores have light red kidney beans. I get mine at Vitacost. It has sales periodically so you can wait until they have a food sale or sitewide sale to stock up. It also has great prices on supplements, etc. https://www.vitacost.com/vitacost-d...1-lb-453g?ta=dark+red&t=dark+red+kidney+beans
The canned beans I buy are without added salt. As an aside, for some reason, canned lentils don't do it for me, either the salted or unsalted variety. They seem to come out better home cooked.