Despite sometimes giving you gas, beans are one of the most nutrition-packed foods that experts believe you must incorporate into your daily diet. Beans are loaded with insoluble fibre, which your body cannot usually digest – but adds to bulking your stools and reducing problems like constipation. Eating insoluble fiber also helps fuel good bacteria in your digestive tract, keeping your digestive system running smoothly.

Also, rich in protein and complex carbohydrates, beans have immense health benefits due to high amounts of antioxidants that reduce cell damage caused by dangerous molecules known as free radicals. Antioxidants also prevent chronic diseases like cancer.

Many other key nutrients are found in beans as well. A half-cup contains between 300 and 500 milligrams of potassium, which plays a vital role in helping control blood pressure. Apart from that, beans are also rich sources of:

• Copper
• Folic acid
• Iron
• Magnesium
• Vitamin B6

How does fibre in beans benefit you?

According to experts, the biggest health benefits of beans come from their high fibre content. Because of that, beans play a significant role in using food as medicine as it considerably lowers the amount of cholesterol absorbed when you eat.

Fibre content also brings down blood sugar levels, guards against colon cancer, and helps people manage their weight by filling them up and making them feel fuller longer. According to studies, those who regularly consume beans have lower body weight and smaller waist circumference than those who don’t.

Experts say despite fibre in beans causing bloating and gas, especially if you are not used to eating enough of them – you can tweak the way to prepare them. Start with a small serving or spread your bean intake throughout the day, according to nutritionists. They say you do not have to eat a whole serving in one meal or eat them every day as your body gets more used to the added fibre.

Also, if you are consuming dry beans – known as legumes, experts recommend soaking them overnight to draw out some of the gas-producing compounds. Adding herbs that help with digestion like cumin, coriander, fennel, and ginger, can also help.

In the US, many types of beans are canned or dried for long-term storage. Here are a few other ways to add beans to your diet:

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