Which beans are good for constipation?

January 5, 2026 •

4 min read

According to the Mayo Clinic, many Americans get only about 15 grams of fiber per day, well below the recommended 25-38 grams. This fiber deficit often contributes to digestive issues, including constipation. By incorporating specific high-fiber beans into your diet, you can address this shortfall and support regular, healthy bowel movements.

Quick Summary

Beans are a powerhouse of fiber, containing both soluble and insoluble types that are essential for digestive health and relieving constipation. This guide highlights the most effective bean varieties, including navy, black, kidney, and pinto beans, and provides practical advice for better digestion.

Key Points

Navy Beans: Exceptionally high in total fiber, with a cup providing around 19 grams, making them a top choice for constipation relief.
Black Beans: A great source of both soluble and insoluble fiber, helping to regulate bowel movements and promote a healthy gut.
Kidney Beans: Rich in fiber, particularly the insoluble kind, which adds bulk to stool and assists in bowel regularity.
Preparation is Key: Soaking dried beans and rinsing canned beans before cooking can significantly reduce gas-causing compounds and improve digestion.
Hydration is Essential: Pairing a high-fiber diet with plenty of water helps the fiber function effectively, softening stool and easing passage.
Introduce Gradually: Increase your bean intake slowly to allow your digestive system to adapt, minimizing potential bloating and discomfort.

Understanding Fiber: The Key to Constipation Relief

To understand which beans are best for constipation, you first need to know about dietary fiber. Fiber is the part of plant-based foods that your body can't digest, and it comes in two main types: soluble and insoluble.

Soluble Fiber: This type of fiber dissolves in water, forming a gel-like substance in your digestive tract. It helps soften the stool, making it easier to pass. Sources include oats, peas, beans, and apples.
Insoluble Fiber: This type does not dissolve in water. Instead, it adds bulk to your stool and helps move food through your digestive system more quickly. Good sources include whole-wheat products, nuts, and many vegetables.

Beans are particularly beneficial because they offer a great mix of both soluble and insoluble fiber, making them highly effective for promoting regularity.

Top Beans for Combating Constipation

When looking for the best beans to help with constipation, focusing on varieties with the highest fiber content is a great strategy. Here are some of the top contenders:

Navy Beans

Navy beans are one of the most fiber-dense beans available. A single cup of cooked navy beans can provide a remarkable 19 grams of fiber. This high concentration makes them exceptionally effective. They are also rich in resistant starch, which acts as a prebiotic, feeding beneficial gut bacteria and supporting overall digestive health.

Black Beans

Another excellent choice for digestive health is the black bean. A half-cup serving offers approximately 8 grams of fiber, contributing significantly to your daily intake. Black beans contain pectin, a soluble fiber that delays stomach emptying and can help regulate bowel movements. Their fiber also helps promote regularity and supports a healthy gut microbiome.

Kidney Beans

With a deep red color and robust flavor, kidney beans are not just for chili. A half-cup serving contains a significant amount of fiber—about 7.9 grams according to the National Center for Biotechnology Information. Their high fiber content, especially the insoluble portion, helps add bulk to stool and can aid in constipation relief.

Pinto Beans

Pinto beans are a staple in many cuisines and a great source of both soluble and insoluble fiber. A half-cup serving of cooked pinto beans provides around 6.1 grams of fiber. They are a versatile and delicious way to increase your fiber intake and promote regularity.

Lentils

While technically a pulse, lentils deserve a special mention for their impressive fiber content and quick cooking time. A half-cup of cooked lentils provides 7.8 grams of fiber. They contain both types of fiber and can be easily added to soups, salads, and curries to boost digestive health.

Chickpeas (Garbanzo Beans)

Chickpeas are another versatile legume that can aid in digestion. A half-cup of cooked chickpeas contains about 4.3 grams of fiber, and they are a key ingredient in hummus, which can be a delicious way to get more fiber.

A Guide to Preparing Beans for Optimal Digestion

Some people experience gas and bloating when eating beans due to complex carbohydrates called oligosaccharides. However, proper preparation can significantly reduce these effects.

Soak Dried Beans: Soaking dried beans overnight helps reduce the oligosaccharide content. Discarding the soaking water and rinsing thoroughly before cooking is a crucial step.
Rinse Canned Beans: For canned beans, always rinse them under cool water to remove excess sodium and some of the gas-causing compounds.
Increase Intake Slowly: Gradually adding beans to your diet allows your gut bacteria to adjust, minimizing gas and bloating.
Drink Plenty of Water: When increasing fiber, it's essential to also increase your fluid intake. Water helps the fiber do its job of moving things along and softening stool.

Fiber Content Comparison of Common Beans

To help you make the best choice, here is a comparison of the fiber content per half-cup serving of several cooked legumes:


Bean Type	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Navy Beans	6.5	2.2	4.3
Black Beans	6.1	2.4	3.7
Kidney Beans (light red)	7.9	2.0	5.9
Pinto Beans	6.1	1.4	4.7
Lentils	5.2	0.6	4.6
Chickpeas	4.3	1.3	3.0

Conclusion: Making the Right Bean Choice

Ultimately, all beans are excellent for fighting constipation due to their high fiber content. For maximum impact, consider incorporating navy beans or kidney beans into your meals, as they lead the pack in total fiber per serving. However, a varied diet that includes a mix of black beans, pinto beans, lentils, and chickpeas will ensure you get a wide range of nutrients and both types of fiber. Remember to prepare them correctly and drink plenty of water to reap the full digestive benefits and say goodbye to constipation.

For more information on digestive health, consult resources like the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Frequently Asked Questions

If you are not used to a high-fiber diet, suddenly consuming a large amount of beans can cause temporary bloating, gas, and discomfort. However, for most people, increasing bean intake gradually, combined with proper hydration, will help relieve constipation, not worsen it.

To reduce gas, soak dried beans overnight and discard the soaking water. For canned beans, rinse them thoroughly before use. Increasing your intake slowly also gives your gut time to adjust.

No, canned beans are just as effective. They are already cooked and provide the same beneficial fiber. Just remember to rinse them to wash away excess sodium and some gas-causing starches.

The recommended daily intake is 25 grams for women and 38 grams for men. A cup of high-fiber beans can provide a significant portion of this goal, helping you reach your target for better regularity.

Yes, while beans are an excellent source, you can also get fiber from other plant-based foods like fruits (berries, apples), vegetables (broccoli, carrots), and whole grains (oats, whole wheat bread).

Yes, soluble fiber (found in the inside of beans) helps soften stool, while insoluble fiber (found in the skin) adds bulk. Beans provide a healthy mix of both, which is ideal for combating constipation.

The time it takes varies by individual and the severity of constipation. Consistent, daily consumption of high-fiber foods like beans, combined with adequate water intake and physical activity, is key to establishing and maintaining regular bowel movements.