Beans are a nutritious addition to any diet, as they are rich in fiber, vitamins, and minerals that promote a healthy intestinal microbiome. A 2022 meta-analysis conducted by Florida State University revealed that resistant starch, a prebiotic fiber found in beans such as chickpeas, lentils, and peas, promotes beneficial bacteria in the gut and enhances fatty acid production in the large intestine.
The fermentation of resistant starch in the lower digestive tract results in the production of short-chain fatty acids like acetate, propionate, and butyrate. Acetate, in particular, helps inhibit pathogenic microorganisms in the gut and aids in the absorption of minerals such as calcium and iron. Butyrate provides energy for colon cells, has anti-inflammatory properties, fights colon cancer, and maintains intestinal integrity. Propionate is converted into a glycogen substrate in the liver, reducing plasma cholesterol levels and lowering the risk of heart disease, obesity
