Beans are a nutritious and versatile food that can be enjoyed in a variety of dishes. However, they are not just delicious, but also rich in fiber, vitamins, and minerals that support a healthy intestinal microbiome. A recent meta-analysis conducted by Florida State University found that resistant starch, a prebiotic fiber present in beans like chickpeas, lentils, peas, soybeans, and kidney beans, promotes beneficial bacteria growth and enhances fatty acid production in the large intestine through fermentation.
During the fermentation process of resistant starch in the lower digestive tract, starch oligomers and short-chain fatty acids like acetate, propionate, and butyrate are produced. These compounds have been shown to have numerous health benefits. Acetate inhibits pathogenic microorganisms and aids in mineral absorption. Butyrate provides energy for colon cells, has anti-inflammatory properties, fights colon cancer, and maintains intestinal health. Propionate reduces plasma cholesterol levels and lowers the risk of heart disease, obesity
