Beans are having a renaissance. Consumers are increasingly looking for novel methods to get protein as plant-based diets become more popular. Weaning off animal products is now effortless, thanks to imitation meat and a variety of supplements. But, before all of that, there was the original, all-natural vegetarian protein source: beans.
Beans haven't been forgotten in this new plant-based fad. The market has been swamped with everything from bean spaghetti to bean meatballs and even bean chips, in addition to the long-standing bean burger. So we consulted a panel of experts to learn more about the health benefits of this plant-based staple, and the most common side effect of eating beans was resounding: beans equal fiber.
This is why it's crucial to be aware of this particular adverse effect of eating beans.
Fiber consumption is, first and foremost, beneficial to one's health. Fiber keeps your stomach happy by making you feel full.
"After eating beans, you should feel pleasantly satiated and energized," explains Amy Davis, RD, LDN. "Beans offer a sense of satiety that lasts a few hours due to the combination of fiber and protein."
Beans' high fiber content (a typical meal comprises 10-15 grams of fiber per cup) aids digestion.
Jody Bergeron, RN, BSN, MS, CEN, explains that beans can help maintain a healthy digestive system and reduce the risk of constipation and diverticular disease. "It is the insoluble fibers that remain intact during digestion and aid in the movement and processing of waste," says the author.
However, with all of this excellent stuff going on in the stomach, there are bound to be some disadvantages. High fiber, it turns out, confirms the ancient adage: "Beans, beans, beans, beans, beans, beans, beans, beans, beans, beans, The more you consume, the more likely you are to—"
"Gas is the number one side effect of beans, especially if you consume a lot of them," Paul Claybrook, MS, MBA, CN, adds. "Fiber is not digested by your body, but it is digested by the bacteria that live in your intestines. Of course, consuming a lot of beans offers these little fellas with a fantastic smorgasbord, and the feasting begins. The generation of gases is one of the by-products of bacteria's 'eating.'"
To put it another way, while there's a lot to be happy about when it comes to beans, there's one unfavorable side effect to be aware of. However, if you portion out your beans appropriately, you'll soon reap the belly-filling benefits, which can help you avoid those late-night munchies later!