New Bean Trend: Health Benefits or Digestive Risk?
There’s a growing trend on social media that suggests eating beans can be quite beneficial, but it might not sit well with everyone.
With the hashtag #beantok, influencers are promoting the idea of consuming two cups of beans per day for better gut health.
However, a nutritionist pointed out that suddenly increasing bean intake could upset your stomach, especially for those with common digestive issues affecting about one in seven U.S. adults.
Beans are known for being rich in fiber, probiotics, and other compounds that support digestive health. But an overload might just have you running for the bathroom.
“Most Americans only consume about 10 grams of fiber daily, which is roughly 30% of what they need,” explains Kirsten Jackson, a registered dietitian from the UK. “On the other hand, two cups of beans could contain around 25 grams of dietary fiber—that’s a big jump at once.”
This is a significant concern for those suffering from irritable bowel syndrome (IBS), a chronic condition impacting the stomach and intestines.
According to Jackson, “Individuals with IBS often struggle to break down galactooligosaccharides, a carbohydrate found in legumes. Jumping into this trend might lead to gas, bloating, abdominal pain, and loose stools.”
She also mentioned that even those without noticeable symptoms might face some digestive discomfort if they suddenly consume a large amount of beans, although their tolerance may be somewhat better.
“The best approach is to start with small quantities of beans and consider using canned versions,” Jackson recommended.
Most beans are categorized as high-FODMAP, meaning they contain certain carbohydrates that can be tough for some bodies to digest properly. When these carbs reach the large intestine, they ferment, leading to gas and discomfort.
Other FODMAP-rich foods include apples, cherries, garlic, onions, certain dairy products, and wheat-based foods.
To minimize any adverse reactions, Jackson suggests beginning with small amounts—like 18 grams of baked beans or 17 grams of kidney beans.
Interestingly, beans that have been soaked or left in water, as with canned varieties, undergo a reduction in FODMAP levels. The carbohydrates leach into the water, making the beans easier to digest, allowing for the consumption of 86 grams of canned kidney beans without the same risk.
Jackson also shared additional guidance on acclimating to beans through an Instagram video, including the use of a supplement called α-galactosidase, which aids in breaking down hard-to-digest carbohydrates prior to reaching the large intestine.
Jackson emphasizes the importance of gut health: “If beans trigger excessive symptoms, it might indicate that your microbiome needs attention.”
She advises that improving sleep, exercising regularly, managing stress, and maintaining a varied, plant-based diet could help achieve a healthier gut microbiome, ultimately making bean consumption more comfortable.
