Are Beans Healthy? The Benefits & Why They Make You Bloated

We'll get there. As a registered dietitian and founder of Tovita Nutrition, I'm going to help you look at the pros and cons of incorporating beans into your diet. Remember, when it comes to nutrition, there's no one-size-fits-all approach, so you'll have to decide what's best for you!

Originating in Latin America, the common bean is a member of the legume plant category, and more specifically categorized as a "pulse." Some widely known pulses include lentils, chickpeas, and peas. While all pulses are legumes, not all legumes are pulses.

Beans boast a magnificent nutrient profile. They are packed with micronutrients like folic acid, copper, potassium, iron, zinc, and various B vitamins, and contain phytochemicals like lignans and polyphenols. While nutrient composition varies depending on the type of bean, ½ cup of boiled beans contains an average of 8 grams of protein. While beans are good sources of protein, they are not sources of complete proteins as they are missing several amino acids. It's best to consume them with a whole grain like brown rice, to compensate for the missing amino acids.

Not everyone experiences gas and bloating from beans! Those of us who eat high-fiber diets at baseline are less likely to experience these gastrointestinal symptoms. But for those of us who have trouble with beans, there are some tricks to help! Soaking your beans, removing the water, and cooking in fresh water can reduce gas-causing factors. Taking an over-the-counter alpha-galactosidase enzyme can also help. A good way to ease into beans is to build up a tolerance by consuming a small amount over a period of time, then slowly increase your portion.

Believe it or not, sometimes consuming lectins can be a good thing. Studies have found1 various health benefits; for instance, one study found that white kidney beans contributed to the cell death of in-vitro cancer cells. Other studies have found that consuming pulses may reduce blood pressure and inflammatory markers and improve blood lipid profiles. Pulses are high in fiber, but more specifically their soluble fiber content plays an important role in reducing cholesterol levels by decreasing arterial plaque formation. The fiber actually binds to cholesterol and bile acids in your body, which prevents them from being absorbed.

Lectin sensitivity may exist for some people, just as gluten sensitivity exists for some people, just as sulfate sensitivity exists for some people, etc. You have to find out if they're a trigger food for you.

If you do not experience GI distress from eating pulses but the circulating anti-lectin buzz makes you apprehensive, then as a dietitian I encourage you to keep them in your diet, as the health benefits are tremendous. If you do experience some unpleasant GI symptoms like bloating or gas, try reducing your portion sizes and slowly increasing them as you build a tolerance. It is also a good idea to consume them in the absence of other common gas-inducing culprits like broccoli, cauliflower, Brussels sprouts, or other cruciferous vegetables. If you're at the far end of the discomfort spectrum and you just can't seem to tolerate them, then it's probably best to avoid them. While we know they have wonderful health benefits, so do lots of other vegetables that (hopefully!) won't give you discomfort post-consumption.