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 is fermented by bacteria in the lower digestive tract into short-chain fatty acids like acetate, propionate, and butyrate. Acetate helps inhibit pathogenic microorganisms in the gut and aid 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 can 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 which benefit gut health differently. Soluble fiber ferments in the large intestine providing food for bacteria while also creating a feeling of fullness leading to weight loss. Insoluble fiber speeds up food movement through digestive tract benefiting overall digestion.
Introducing beans gradually into your diet can prevent issues like bloating or discomfort if you are not used to consuming high amounts of fiber regularly. Drinking plenty of water while eating beans can also help minimize digestive discomfort when incorporating them into your diet regularly. Overall incorporating beans can improve gut health reduce risk of colon cancer promote overall well-being
