Beans and Legumes
Many people avoid eating beans out of concern for gas, but flatulence indicates that the gut microbes are actively working. Beans and other legumes, including white beans, lentils, chickpeas, and black beans, are still whole when they enter the colon. There, gut bacteria consume them through fermentation. Gas is the byproduct.
Black beans that have been cooked have roughly 15 grams of fiber per cup. Black beans, which have a high resistant starch content, serve as a prebiotic throughout the digestive process to feed the good bacteria. However, beans aren’t tolerated equally by everyone. If beans are hard to digest, try soaking them overnight.
Meanwhile, consider incorporating canned black beans to increase the protein in a breakfast burrito with scrambled eggs. Lentils are a delightful addition to soup. Even dry lentils cook quickly, in just 15 to 20 minutes, so they’re a simple and convenient addition to stews and soups.
