Insoluble fiber, which increases the bulk of stool, works with soluble fiber to promote regular bowel movements. Soluble fiber, which dissolves, makes waste softer and larger by allowing water to remain in the stool. To add soluble fiber to your diet, eat beans, lentils, nuts, and the skins of fruits such as apples and pears.

Many foods contain both types of dietary fiber, and you’ll find benefits beyond digestion when you eat them. A diet high in fiber can help you manage your weight and overall health. Most fiber-rich foods are low in fat and calories – and full of vitamins and minerals. Fiber also stays in your stomach longer than other foods, making you feel full longer and helping you avoid overeating.
Fill up on this bean dish for a balance of soluble and insoluble fibers.
Nutrition Per Serving

Calories: 333, Saturated Fat: 2g, Sodium: 426mg, Dietary Fiber: 11g, Total Fat: 11g, Carbs: 47g, Cholesterol: 3mg, Protein: 15g

  • 14 ounces broth, reduced-sodium chicken
  • 3/4 cup bulgur
  • 1 medium pepper, red, bell, chopped
  • 1/3 cup pesto, basil
  • 1/4 cup scallions, thinly sliced
  • 2 tablespoons vinegar, balsamic
  • 2 cups beans, red kidney, cooked or canned
  • Pepper, black ground
  • Tortilla, flour (optional)
  • Salad greens (optional)

  1. In a large saucepan, combine broth and bulgur. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until bulgur is tender. Remove from heat.
  2. Stir in sweet pepper, pesto, green onions, and balsamic vinegar. Stir in beans. Season with ground black pepper.
  3. Transfer to an airtight storage container. Cover and chill for up to 3 days.
  4. If desired, roll up in tortillas or serve on salad greens.
Yield: 4 servings
Total Time: 30 mins