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Beans are a beloved pantry staple across the globe because they’re affordable, filling and brimming with vitamins, minerals and phytochemicals, according to a 2021 study published inNutrients. The tiny-but-mighty food is most notable for its plant protein and fiber contents, plus it’s naturally free of cholesterol and saturated fats. Whether you’re vegan, gluten-free or following a heart-healthy eating plan, beans can suit a variety of dietary needs.
From a hearty pot full ofKickin' Hot Chilito roasted garlic hummus dip with veggies, beans are a versatile ingredient for endless dish ideas. But despite their many uses and healthy reputation, many people may steer clear of beans due to fears of gas, digestive upset and constipation. When things get stuck, things get tough; while very uncomfortable,constipation can be totally normal. Your poop becomes hard, dry and difficult to pass.
Here’s what you should know about whether beans can contribute to constipation or actually help it.
Health Benefits of Beans
Eating beans offers an impressive combo of nutrients and health benefits. According to a 2021 article published inNutrients, beans have protein, fiber, complex carbohydrates, vitamins, minerals and resistant starch. Additionally, beans are a major source of antioxidants, thanks to their phytochemicals and polyphenols—compounds in many plant foods that provide protective antioxidants that may improve blood sugar levels, enhance blood pressure and lower cardiovascular disease risk.
According to theUSDA, a half-cup of cooked black beans contains:
Beans and Constipation: Is There a Link?
But there are a few issues that can happen here: Eating too much fiber when your body isn’t used to it can cause gastrointestinal issues. Not to discourage the fiber thing! But you may need to go slow. Also, make sure you’re drinking enough fluids. According to a 2023 article published inStatPearls, if you’renot getting enough waterevery day, your stools can stay dry and stuck. Plus, if you’re loading up on bean fiber but lacking in H2O, you could be upping your chances of persistent poop problems. A 2022 study inNutrientsfound that low water intake could impact the osmotic action of fluids on constipation, which is the attraction of water into the digestive tract that helps with your ability to poop.
Fiber should be helpful to reduce constipation in theory, but not everyone with constipation has a fiber or fluid issue. Digestive diseases like celiac and Crohn’s, thyroid conditions, diabetes and certain medications can also beconstipation culprits. So if eating enough fiber and drinking enough water isn’t making your bowels budge, it’s probably time to get medical help to determine the real reason for your constipation.
Bottom Line
There’s no need to worry about beans causing constipation because they have way too many must-have nutrients and benefits to even consider avoiding them. No single food is going to cause constipation, so it’s important to look at your overall hydration and dietary pattern if pooping is strenuous. Getting enough fiber from beans and a host of other sources such as fruits, vegetables, whole grains and nuts and seeds can help too. You can try ourCaramelized Broccolini and White BeansorBlack Bean-Quinoa Bowlfor more balanced approaches to including beans. Just make sure you’re sipping enough water throughout the day and staying well-hydrated. And if constipation is still a problem, don’t hesitate to reach out to your medical provider for some relief.
Originally appeared: EatingWell.com, September 2023
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