A 2019 review by the University of Arkansas highlighted the benefits of a diet rich in legumes for gut health. Legumes, including beans, are a rich source of fiber, vitamins, and minerals that support a healthy intestinal microbiome. This can decrease the risk of colon cancer and improve overall health.
Resistant starch, a prebiotic fiber present in beans like chickpeas, lentils, peas, soybeans, and kidney beans promotes beneficial bacteria growth and enhances fatty acid production in the large intestine through fermentation. During this process, starch oligomers and short-chain fatty acids like acetate, propionate, and butyrate are produced. These compounds have various health benefits. Acetate inhibits pathogenic microorganisms and aids in mineral absorption. Butyrate provides energy for colon cells, has anti-inflammatory properties, fights colon cancer and maintains intestinal health. Propionate reduces plasma cholesterol levels, lowering the risk of heart disease obesity and diabetes.
Consuming approximately 2/3 cup of beans daily can significantly reduce total cholesterol and bad cholesterol levels. The fiber in beans also alters the gut microbiome by increasing the abundance of beneficial bacteria such as prevotella and ruminococcus flavefaciens while reducing harmful bacteria such as ruminococcus gnavus. This balance helps reduce inflammation and improve intestinal health. However, individuals with irritable bowel syndrome or other digestive issues may experience bloating and discomfort when consuming beans. It is recommended to gradually increase bean intake and stay hydrated to minimize these side effects.
A 2022 meta-analysis conducted by Florida State University based on 120 studies found that resistant starch promotes beneficial bacteria growth in the large intestine through fermentation.
In summary, legumes like beans are an excellent source of fiber that supports a healthy gut microbiome decreasing the risk of colon cancer while improving overall health
