What is the equivalent for a serving of beans?
A half-cup serving of beans is approximately equal to one-quarter cup bean flour or one-half cup of hummus. Psyllium seed husk is an appropriate substitute for beans in many cases as well. Two teaspoons of psyllium equals the same amount of fiber in a half-cup serving of beans. If you are using psyllium capsules, you should take enough to equal 5 grams of soluble fiber. For the vast majority of cases, I recommend consuming legumes over psyllium because of the vitamins, minerals, antioxidants, and other nutrients legumes contain. However, psyllium can be a possible fallback option for travel or eating out.