Beans, beans, beans: Love for your gut

When we think of caring for our gut, expensive probiotics or intestinal support formulas may come to mind. These can be helpful in restoring digestive capability and reinoculating an intestinal lining that has been damaged. However, I often talk to my patients about a simple yet effective way to help the probiotics you already have dwelling in your gut: beans.

Yes, I recommend a variety of beans. Interestingly enough, you don’t need many. A tablespoon is enough to help a family of microbiota healthy. Variety is important because each bean has a different fiber type that helps different microbiota thrive. This creates the balancing act we are trying to achieve in the gut.

Achieving a healthy gut is hugely important. Studies show that people who live a long time tend to have a huge variety in the microbiome world in their bodies. And, in fact, those studies show that centenarians tend to eat beans!

As a side note, another common trait among long-living people is their tendency to have regular doctor screenings, which can detect and correct intestinal imbalances that lead to bigger issues. Many studies are starting to show that the lack of diversity in the intestinal world can contribute to opportunistic infections and even diseases like rheumatoid arthritis. Prevention is everything.

Now, how can beans help? One particular study investigated the effect of 1 cup of navy beans daily on a population with a previous history of colorectal cancer.  The study did baseline testing and considered the typical diet of the individual.  Stool and blood were assessed every four weeks.  Within eight weeks, the microbial diversity had expanded in those eating beans by 20% compared to the control sample of participants.

The study also found increased fibroblast activity (connective tissue repair in the muscles, tendons, and other soft tissues), and many markers showed immune-balancing effects.

If you need more reasons to eat beans, try these: Beans are a fabulous form of fiber, protein, and some hidden gems such as lysine, which has anti-viral properties.

Take home message: Small amounts of beans added to your diet can greatly impact your future health! I like yellow-eyed beans, but I also love morado beans.