Though the standard yellow corn is the most common, other colours, including pink, blue, and even black, are available. According to Harvard Health, corn is a whole grain that packs a lot of fibre and has a variety of health benefits, including protecting against certain cancers.
The US Department of Agriculture reports that one corn ear has two grammes of fibre (USDA). The USDA estimates that a single serving of microwave popcorn contains 8.7 grammes of fibre, making it a great and low-calorie source of fibre.
The fibre content of white beans is exceptionally high. According to the USDA, there are 12.6 grammes of fibre in a single serving of white beans.
In addition to their high levels of fibre, protein, and iron, white beans are also an excellent source of potassium (1190 milligrammes per cup). Most adults should aim for a daily intake of potassium between 2,600 and 3,400 milligrammes, according to the National Health Institute.
Beans have a bad reputation for causing gas, but increasing your fibre intake slowly is the key, according to Brown. Do not suddenly increase your fibre intake to 40 grammes per day if you are only eating (low-fiber) foods at the moment; doing so will put a great deal of strain on your digestive system.
According to the USDA, there are about 15 grammes of protein and 15 grammes of fibre in one cup of cooked black beans. This 2015 study published in the journal Nutrients reveals that black beans are rich in nutrients and antioxidants. In addition to increasing your intake of beans and other high-fiber foods, Brown recommends increasing your water intake.