Legumes & Gut Health

Legumes have been widely used in cuisines around the world since ancient times, and are a staple in many food cultures. Despite their countless benefits, many people forget to include legumes in their diet. While a relatively high consumption of legumes is observed around the Mediterranean region, daily consumption in Northern Europe is less than 5g per capita. That is a good reason to change.

What are legumes?

The FAO (Food and Agriculture Organization of the UN) defines legumes as edible seeds from the Leguminosae family (over 18,000 species), some of which are suitable for eating. Despite the wide variety, only beans, peas, lentils and chickpeas are popular and commonly consumed worldwide.

Nutritional profile

These nutrient-packed foods have an excellent macronutrient profile. They are rich in complex carbohydrates (including fiber), low in fat and cholesterol, and packed with protein (twice as much as wheat and three times as much as rice).

Legumes are also rich in micronutrients: vitamins and minerals. Especially B vitamins such as folate, thiamine and riboflavin and minerals such as iron, calcium, magnesium, zinc and potassium.

Why are legumes good for your gut?

Legumes are a very good source of dietary fiber and a source of bioactive compounds like phytochemicals and antioxidants. These nutrients are the main fuel for the trillions of microorganisms that live in your gut!

We also know that these microbes enjoy being fed from a variety of foods, so to support our microbial ecosystem and help promote a healthy gut, you need to ensure a variety of food intake.

The different legumes vary in nutritional content, appearance, taste, and uses. And most importantly, they contain different types of fiber and phytochemicals, making each one great for adding variety to your diet.

How do you get more legumes into your diet?

1. Start small

The high fiber content of legumes is fermented by gut bacteria and can produce gas, which can lead to discomfort. By gradually including small amounts in your meals, your gut has a chance to adapt. Aim to include legumes once or twice a week, and gradually increase the portion size .

2. Soaking provides extra nutrition and less bloating

Soaking them overnight, or for 4-8 hours, and then rinsing them well, reduces phytate content, reduces cooking time, and helps reduce bloating. Soaking makes legumes easier to digest and their nutrients better absorbed. In fact, it activates their enzymes and reduces antinutrients. Antinutrients, such as phytate compounds, reduce the body’s ability to absorb important nutrients.

Another way to reduce gas production is to add kombu seaweed when cooking dried beans, which helps break down the gas-producing oligosaccharides. Kombu also adds extra flavor and is packed with nutrients your body needs. ⁠⁠

3. Boost your favorite meals

Try adding whole or pureed beans to dishes you already enjoy, such as bolognese sauce, meatballs, soups, or even baked goods! See below for a recipe for an easy and delicious dessert.

4. A better alternative to industrial dips and spreads

Spreadable spreads, like hummus or bean dip, can be used on sandwiches or as a dip for the meal.

5. Time-saving
Canned legumes are an easy, quick and nutritious ingredient for salads and hot dishes. They can also be used as healthy snacks, for example by roasting in the oven with salt and spices.

Author: Cecilia Clausen (Clinical Dietitian)