Beans are a nutritious addition to any diet, as they are rich in fiber, vitamins, and minerals that promote a healthy intestinal microbiome, reducing the risk of colon cancer. 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 a type of fiber that cannot be easily digested by the body. When it reaches the lower digestive tract, it is fermented by bacteria 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 and has anti-inflammatory properties that fight colon cancer and maintain intestinal integrity. Propionate is converted into glycogen substrates 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 in the gut microbiome help balance intestinal health and reduce the risk of digestive diseases.
Beans contain both soluble and insoluble fiber which benefit gut health differently ways. Soluble fiber ferments in large intestine providing food for bacteria helping microbiome function optimally while also creating a feeling fullness leading to weight loss. Insoluble fiber speeds up food movement through digestive tract benefiting overall digestion. It’s important to introduce them gradually if you are not used to consuming fiber regularly to prevent issues like bloating discomfort . Drinking plenty of water while eating beans can also help minimize digestive discomfort . Overall incorporating beans into your diet can improve gut health , reduce risk colon cancer , promote overall well-being