According to studies of eating habits, Americans get too little fiber. Since dietary fiber is linked to better weight control and can lower risk for heart disease, diabetes, and cancer, eating more fiber-rich foods should be a priority for everyone.

Beans are unmatched in their fiber content. A ½ cup serving provides about 8 grams of fiber, which is just a little less than one-third of what experts recommend for the day. It’s also four times the amount of fiber in ½ cup of brown rice and twice what you get from ½ cup of other fiber superstars like berries. If you’re concerned about fiber, eat more beans. Just one serving every day can ensure that you get plenty of this health-promoting nutrient.