Beans are a rich source of fiber, vitamins, and minerals that support a healthy intestinal microbiome, decreasing the risk of colon cancer. A 2022 meta-analysis conducted by Florida State University based on 120 studies found that 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 the fermentation process of resistant starch in the lower digestive tract, starch oligomers and short-chain fatty acids, such as acetate, propionate, and butyrate, are produced. 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, which is partially absorbed by the liver, reduces plasma cholesterol levels, lowering the risk of heart disease, obesity, and diabetes.
Consuming approximately 2/3 cup of beans daily significantly reduces total cholesterol and bad cholesterol levels. The fiber in beans also alters the gut microbiome by increasing the abundance of beneficial bacteria like prevotella and ruminococcus flavefaciens, while reducing the presence of harmful bacteria such as ruminococcus gnavus. This balance in the gut microbiome helps reduce inflammation and improve intestinal health.
Furthermore, a 2019 review by the University of Arkansas highlighted the benefits of a diet rich in legumes for gut health. The soluble and insoluble fiber present in beans aids in digestion, promotes satiety, and helps prevent digestive diseases. 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.