Legumes
Legumes are seeds of any plant in the Fabaceae family, including peas, lentils, and beans. Legumes are excellent sources of folates. For instance, in a cup [5] of cooked kidney beans, individuals can get 131 mcg of folate or around 33% of the Daily Value.
Legumes also contain antinutrients, which may interfere with the absorption of other nutrients. They are rich in healthy fibers like resistant starch and soluble fibers. Those two types of healthy fibers are responsible for passing undigested food substances through the stomach and small intestine until they reach the colon when they feed the human’s friendly gut bacteria.