Beans contain both soluble and insoluble fibre to help your digestive system run smoothly.
Soluble fibre is a water soluble carbohydrate. It dissolves in water to form a gel, slowing down the process of digestion and the absorption of glucose. This helps you feel fuller for longer, and has beneficial effects on digestion and metabolism. It also helps to boost your gut microbiome (good gut bacteria).
Insoluble fibre is an indigestible carbohydrate that does not dissolve in water. It is an important component to maintaining good gut health, as it promotes regular bowel movements and prevents constipation by bulking out your stool.
Beans contain galacto-oligosaccharides which for some people creates IBS type symptoms. This fuels the myth that beans are bad for your digestive system as they lead to increased levels of gas (they may for the first few days, while your gut gets used to them). However, galacto-oligosaccharides also function as prebiotics. This means they support the activity and growth of your gut microbiome, helping to decrease inflammation and improve immune system function in the long run.
Prebiotics also help increase certain types of beneficial bacteria growing in your digestive tract. This creates short-chain fatty acids, which can improve colon health and reduces your risk of colon cancer.
If you want a recipe which utilises beans, look no further than my Autumn Kidney Bean and Coleslaw.
Early autumn or a cool day is a good time to enjoy this ayurvedic vegetarian recipe. Raw food is best enjoyed as an accompaniment to cooked food. I wrote this recipe for Ayurvedic Practitioner’s Association monthly recipe blog. I have been a long standing member of the association and their website is really useful to find a local practitioner to you.
Click the link to read the recipe for yourself: https://eatandbreathe.com/autumn-kidney-beans/