Legumes & Gut Health
Legumes have been widely used in cuisines around the world since ancient times and are a staple in many food cultures. Despite their many benefits, many people forget to include legumes in their diet. While relatively high legume consumption is seen around the Mediterranean, daily intake in Northern Europe is less than 5 g per person, something that is well worth changing.
What Are Legumes?
The FAO (Food and Agriculture Organization of the United Nations) defines legumes as edible seeds from the Leguminosae family (over 18,000 species), some of which are suitable for human consumption. Despite this great diversity, beans, peas, lentils, and chickpeas are the most commonly eaten worldwide.
Nutritional Profile
These nutrient-dense foods have an excellent macronutrient profile. They are rich in complex carbohydrates (including fiber), low in fat and cholesterol, and packed with protein, about twice as much as wheat and three times as much as rice.
Legumes are also rich in micronutrients, including vitamins and minerals - especially B vitamins such as folate, thiamine, and riboflavin, and minerals like iron, calcium, magnesium, zinc, and potassium.
Why Are Legumes Good for Your Gut?
Legumes are an excellent source of dietary fiber and bioactive compounds such as phytochemicals and antioxidants. These nutrients are the main fuel for the trillions of microorganisms that live in your gut.
We also know that these microbes thrive on a diverse diet. To support a healthy gut ecosystem, it is important to eat a wide variety of foods.
Different legumes vary in their nutrient content, appearance, taste, and culinary uses. Most importantly, they contain different types of fibers and phytochemicals, making each type uniquely valuable for promoting diversity in your diet.
How to Add More Legumes to Your Diet
1. Start small
The high fiber content of legumes is fermented by gut bacteria, which can produce gas and cause discomfort. By gradually introducing small amounts into your meals, your gut can adapt. Aim to include legumes once or twice a week at first and slowly increase portion sizes.
2. Soaking improves digestion and reduces bloating
Soaking dried legumes overnight or for 4–8 hours and rinsing them well reduces phytate content, shortens cooking time, and helps minimize bloating. Soaking improves digestibility and enhances nutrient absorption by activating enzymes and reducing anti-nutrients such as phytates, which can inhibit mineral absorption.
Another way to reduce gas production is to add kombu seaweed when cooking dried beans. It helps break down gas-producing oligosaccharides, adds flavor, and provides extra nutrients.
3. Boost your favorite meals
Try adding whole or mashed beans to dishes you already enjoy, such as Bolognese sauce, meatballs, soups, or even baked goods.
4. A better alternative to processed dips and spreads
Bean-based spreads like hummus or bean dips work well on sandwiches or as dips for meals and snacks.
5. Save time
Canned legumes are a quick, easy, and nutritious addition to salads and hot dishes. They also make great healthy snacks, for example, roasted in the oven with salt and spices.
