Beans are a nutritious addition to any diet, as they are rich in fiber, vitamins, and minerals that promote a healthy intestinal microbiome. A 2022 meta-analysis conducted by Florida State University revealed that resistant starch, a prebiotic fiber found in beans such as chickpeas, lentils, and peas, promotes beneficial bacteria in the gut and enhances fatty acid production in the large intestine.
Resistant starch ferments in the lower digestive tract, resulting in the production of short-chain fatty acids like acetate, propionate, and butyrate. Acetate helps inhibit pathogenic microorganisms in the gut and aids in the absorption of minerals such as calcium and iron. Butyrate provides energy for colon cells, has anti-inflammatory properties, fights colon cancer, and maintains intestinal integrity. Propionate is converted into a glycogen substrate in the liver, reducing plasma cholesterol levels and lowering the risk of heart disease, obesity, and diabetes.
Consuming about 2/3 cup of beans daily has been shown to significantly reduce total cholesterol and bad cholesterol levels. The fiber in beans alters the gut microbiome by increasing the abundance of beneficial bacteria like prevotella and dorea while reducing harmful bacteria like ruminococcus gnavus. These changes help balance intestinal health and reduce the risk of digestive diseases.
Beans contain both soluble and insoluble fiber that benefit gut health differently. Soluble fiber ferments in the large intestine providing food for bacteria and helping the microbiome function optimally. This type of fiber also creates a feeling of fullness leading to weight loss. Insoluble fiber speeds up food movement through digestion benefiting overall digestion.
While adding beans to your diet can have many health benefits it’s important to introduce them gradually if you are not used to consuming fiber regularly. This will help prevent issues like bloating discomfort. Drinking plenty of water while eating beans can also help minimize digestive discomfort