Kris Carr


Are Lectins Bad For You? The Truth About Lectin in Beans

Hiya Gorgeous,

Beautiful beans! These little legumes really don’t get the credit they deserve. They’re affordable, packed with cruelty-free protein, rich in fiber, easy to prepare, versatile and delicious! Need I say more?

Turns out, I do.

See, I’ve been hearing some nasty rumors about beans lately.

Some people say they’re making us gain weight. Others claim that they’re interfering with our blood sugar. Some even say we should avoid legumes because they contain “anti-nutrients.” What?!

I know there’s a lot of information out there when it comes to what to eat for optimal health, which can be confusing. We’re constantly bombarded with messages about which foods cause disease and which prevent it, what we can (and can’t) eat if we want to lose weight and what’s safe to feed our families.

Don’t get me wrong, many of these messages about food are not only valid but also incredibly important. But when the facts are cherry-picked, how can we possibly decide what to listen to?

The truth is out there!

And when it comes to the bean debate, I’m gonna help you find it. That’s why I asked our super-knowledgeable Nutrition Director, Jen Reilly, to weigh in. Wait ‘til you hear what she has to say—it’s gonna restore your love for beans!

Take it away, Jen!

What Are Lectins?

Before we dive into the health benefits of beans, let’s dissect why they often get a bad rap. Lectins in beans have been labeled as “anti-nutrients” that cause IBS, inflammation, obesity, and some autoimmune diseases.

So what are they? Lectins are a protein—more specifically hemagglutinin—that bind to carbohydrates. When they bind to carbohydrates, it makes them harder to digest. Hemagglutinin can also make red blood cells clump together.

Lectins are found in a third of the foods we eat and the lectin content is especially high in raw legumes, grains and seeds. Lectin-containing foods are the latest in a string of enemies named by fad diets. So what makes lectins harmful?

Some lectins—especially raw red kidney beans—may be harmful and may be responsible for damaging the intestinal wall leading to nausea, diarrhea and vomiting. It’s also possible that people with certain health conditions such as Crohn’s disease and Irritable Bowel Syndrome (IBS) are more sensitive to the damaging potential of dietary lectins and/or cannot digest lectins. And if you have Rheumatoid Arthritis, you may benefit from reducing or avoiding most lectins (study).

But proper cooking eliminates harmful active lectins almost completely (more on how to make sure you’re properly cooking your beans below). Truthfully, many lectin-containing foods in a healthy diet are served cooked, anyway.

Plant Foods High in Lectins

What foods are high in lectins?


Kidney beans are among the highest in lectins, but properly soaking and cooking dried beans denatures harmful lectins. Canned beans are already cooked, so while they aren’t the preferred option, they’ll be low in lectins.


Did you know that peanuts are a form of legume? Peanuts are commonly consumed raw and peanut lectins can also be found in the blood when consumed in large amounts.

Whole Grains

Raw wheat—such as raw wheat germ—can be a great source of fiber but contain high amounts of wheat lectins. Raw whole grains are a no-no if you’re trying to reduce or avoid lectins.


Uncooked raw soybeans are high in lectin. Because most soybean products aren’t boiled, if you’re sensitive to lectin, you may want to avoid them.


Potatoes are in the nightshade family and are high in lectin. While most people don’t eat raw potatoes, their skins contain high amounts of this protein.

Why Beans Are Good For You

Before we dive into some of the sneaky rumors surrounding beans, let’s review why they’ve built up such a great reputation over the years. Countless studies sing the praises of legumes (split peas, beans and lentils) of all shapes, sizes and colors. Here are just a few of the many wonderful things to love about them:

  • Beans are among the cheapest sources of protein on the planet and produce the lowest level of greenhouse gases per gram of protein (World Resources Institute report on Sustainable Diets).
  • They may be responsible for keeping your heart healthy by preventing coronary heart disease (study)—meaning they lower or prevent high blood pressure and help ward off strokes.
  • They’re chock full of antioxidants, which prevent inflammation, aging and may reduce the risk of cancer.
  • Because of their hard-to-find soluble fiber, eating 3-½ or more servings a week (about 1-¾ cups cooked beans or lentils total over the course of a week) will lower your type 2 diabetes risk by 35%. Plus, their resistant starch can also improve gut health.

However, despite all of the support from the medical community, beans have started getting a bad rap. The criticism mostly stems from the latest pseudoscience-based diet fad that tells us we should avoid foods that contain lectins. Plus, we’re hearing buzzwords like “phytates” and used in misleading ways to criticize beans. This negativity is also riding on the coattails of the anti-carb craze. Because yes, some people are still trying to convince us to be afraid of carbs, even the healthy, complex ones from the plant kingdom.

But, beans are not the enemy. In fact, any diet that suggests you eliminate a global dietary staple with a near-perfect nutrition profile (low in saturated fat, rich in fiber, iron, copper, magnesium and antioxidants) has nourished the planet since 6000 B.C. raises red flags for nutrition experts. So, let’s explore four of the most destructive bean critiques and what the research really says:

Myth #1: The Lectins in Beans are “Anti-Nutrients”

Back in 1988, lectins started giving beans a bad name when several hospital workers got sick from eating undercooked kidney beans (study). Unfortunately, beans’ image took another hit in 2006 when a Japanese TV broadcast introduced a new weight loss strategy that called for sprinkling powdered, toasted white kidney beans onto staple foods. Those beans weren’t cooked properly, either (beans should be boiled for at least 60 minutes after soaking and these were toasted for just 3!). As a result, over a thousand viewers suffered from intestinal problems and 100 people were hospitalized (aka “the white kidney bean incident in Japan”).

No conclusive research has been done in humans to support claims that properly cooked beans are responsible for causing IBS, inflammation, obesity, etc. In fact, there’s a large body of research on the health benefits of lectins! Studies indicate that they may improve gut health, prevent tumor growth, slow down cancer cell growth and prevent obesity.

Here’s another thing to keep in mind: Most healthy plants contain lectins. Ya know what else they contain? Fiber! Fiber is essential for a healthy metabolism and digestion, as well as a strong immune system. It also helps prevent cardiovascular disease and diabetes. Avoiding lectins means avoiding plants, and avoiding plant-based foods means avoiding fiber. You catch my drift?

Myth #2: Beans Slow Mineral Absorption

The phytates in beans may indeed slow or reduce the absorption of certain minerals. But, beans also happen to be quite rich in those very minerals! The confusion may come from the fact that some foods (such as whole grains) are rich in phytates but not as high in minerals as legumes, meaning that it may be harder to absorb enough minerals from those foods alone.

But unless your diet is very high in high-phytate grains with very little legume variety, this shouldn’t be an issue. And if you want to play it extra safe, load up on garlic and onions in your bean dishes—they’re pros at increasing mineral absorption. Score!

Here’s something else that the critics often don’t take into account: Phytates actually have a handful of positive traits. They may stop the growth of cancer cells (research article) and prevent osteoporosis (study). So, as long as you’re getting plenty of mineral-rich foods (which is exactly what you’ll get if you eat a variety of plant foods) in your daily routine, you may actually benefit from the phytates in beans. Go figure!

Myth #3: Beans Cause Blood Sugar Spikes

This criticism is misleading and simply not true. And it really makes my beans boil because I have two kids with type 1 (insulin-dependent) diabetes. They eat beans nearly every day and I’m able to watch their blood sugars on continuous glucose monitors every 5 minutes.

The digestion of carbs in beans is so slow that we often see a welcome, slow and subtle rise in their sugar levels several hours after eating beans. Nothing even close to a “spike” occurs. In fact, I attribute their steady blood sugars (few spikes and few crashes) to their bean-heavy diets.

And the research backs up my at-home experience. Studies suggest that because of their low glycemic index (due to high fiber content), the digestion of carbohydrates in beans is slower, doesn’t cause sugar spikes and results in better long-term blood sugar control as indicated by lower hemoglobin A1C (HgbA1C) blood test results.

Some argue that the fiber in beans is the real reason that people who eat a lot of them have better sugar control. But one study dispelled this myth by comparing two different diets for type 2 diabetics. One diet contained 1 cup of legumes per day and the other contained no legumes, but included an increased amount of insoluble fiber. The group consuming the legumes had better long-term blood sugar control than those consuming a diet high in fiber but devoid of legumes (study).

Myth #4: The Protein in Beans is Insufficient

It’s argued that animal protein is higher-quality than the protein in beans and the protein in beans isn’t sufficient for building and maintaining muscle mass, especially as we age.

Animal protein is “complete,” meaning that it contains all nine essential amino acids, which are building blocks for our bodies. Animal protein also has more protein per ounce than legumes.

Some folks suggest that these tidbits mean that animal protein is better quality than plant protein. This argument would only hold up if it were difficult to meet our basic protein needs with plants—and that’s simply not the case.

Legumes contain eight of the nine essential amino acids needed to build protein (and soybeans actually contain all nine!). But, the ninth amino acid (methionine) is easily found in whole grains. Most adults can meet their methionine needs by eating four servings a day of whole wheat grains (for example: one bowl of oatmeal, two pieces of whole-grain bread and a serving of quinoa).

Now, as for building and maintaining muscle, getting enough high-quality protein (which can come from beans and a variety of other plant sources) is just one piece of the puzzle. In fact, there is such a thing as too much!

Research shows that eating more protein than your body really needs in a day (multiply your weight in pounds by 0.36 or your weight in kilograms by 0.8 to get your daily requirement in grams) has no benefit and can actually be harmful to kidney function and bone health.

You can build and maintain muscle mass by getting the right amount of protein, practicing regular strength and resistance training and eating plenty of complex carbohydrates. This does take more maintenance and dedication as we age (because estrogen and testosterone levels decline) but it’s far from impossible. Moreover, no validated research indicates that animal protein is an essential piece of the puzzle.

How to Reduce Plant Lectins in Beans

While it’s not advised to eat raw beans, properly cooking lectin-containing foods like beans is how you reduce lectins and avoid lectin poisoning. Here are some simple tips:

  • Dried beans must be soaked overnight before you cook them. This makes them easier to digest and starts the process of eliminating the harmful active lectins we talked about.
  • Learn how long to cook your favorite beans. Raw kidney beans require the longest cooking time, so boil them for a full hour to neutralize the plant lectins. Other beans only need to be boiled for 20-30 minutes (actual time depends on size—smaller beans need less time) as long as they’ve been soaked. Using a pressure cooker is also a great way to ensure beans are fully cooked in less time.
  • If you’re using a slow cooker: Raw beans simmered on low heat or cooked in a slow cooker will reduce lectin activity—but not completely remove all the lectins. Consider boiling the beans before adding them to your favorite recipe.

How to Ease the Impact of Beans on Your Digestive Tract

If beans lead to uncomfortable digestive issues, here are a few tips to add them into your diet without an upset stomach:

  • Ease legumes into your diet if you’re not already regularly eating them. Start with smaller varieties like lentils and black-eyed peas.
  • Consider cooking them with kombu seaweed, which contains enzymes that break down gas-causing compounds. This should make them easier to digest.
  • Consider adding probiotics and digestive enzymes to your routine to ease digestion.
  • Look for BPA-free cans or BPA-free tetra paks when you’re buying canned beans. Also be sure to rinse them well to remove excess sodium.

The Bottom Line: Beans Are NOT The Enemy

There are many types of lectins, and not all are harmful. In fact, most lectins pass through your digestive system unchanged by digestive enzymes.

Beans an important part of a healthy plant-based diet. As long as you’re properly cooking beans, you shouldn’t need to avoid them unless you have an allergy or particular digestive challenges like Crohn’s or Irritable Bowel Syndrome. If you do have Crohn’s or irritable bowel, some of the tips above may help if you want to eat beans—consult with your doctor when in doubt.

I hope this information eases any concerns you might have about beans. If you have any remaining questions, ask them in the comments below. I’ll be answering as many as possible!

Thank you, Jen! That was fascinating and so helpful. And beans—thank you, too!

Here’s something I want you to remember: When it comes to food, many people and organizations have a lot on the line. They may have your best interest in mind, or they may have other motivations clouding their vision. You are wise and intuitive, and you know better than anyone else what’s good for you. Let your voice be the loudest.

Your turn: What are your burning bean questions? I’d love to hear what’s on your mind in the comments below!

Peace and bountiful beans,

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  1. As usual another very actionable post from Kris!!
    I totally agree. This is such an mis-understood & under utilized food group.

  2. carole saulnier says:


    I love beans!!! Every time we go down south i enjoy a variety of black beans and chickpeas but when i get home, try to find recipes on how to make those same beans at home but unsuccessful in finding a really good recipe… this is one of the reasons i had joined the csy last year…so my question is will this year csy have more bean recipes that are like baked beans but are salty and can eat them with whole grains like rice…i love rice and beans… but when you’re raised on meat and potatoes its a bit challenging to learn how to cook them and make them taste great… thanks

    • Jen Reilly, RD says:

      Hi Carole! CSY has a handful of new bean dishes this year including a couple with rice. Traditional southern cooking includes beans that have been cooked for hours and hours and the spices, bay leaves, onions, peppers, celery, etc. just completely take over. SO delicious! CSY bean dishes are more quick-cooking, but if you post in the group asking for favorite Louisiana-style or Southern-style bean recipes, I’m sure you’ll get lots of ideas. Hope you join us again! xo – Jen

  3. Susan Lloyd-Piralli says:

    Hi Kris and Jen,

    I was just wondering exactly which “fad diets” are giving beans a bad wrap, so that I may keep an eye out for them and not be swayed?

    Secondly, where are you getting your daily protein requirements figure? In my studies, it’s always been 0.7 per kilo of body weight. 0.36 seems very low to me.



    • Jen Reilly, RD says:

      Hi Susan! Thanks for your comment. You’re absolutely right — the protein requirement calculation is either 0.8 grams of protein per kilogram of body weight OR 0.36 grams of protein per POUND of body weight. I went with the pound conversion in this post, but we’ll add the kg calculation too. Thanks, and I hope that clears things up! xo Jen

      • Jen Reilly, RD says:

        Also, it’s mostly the paleo and ketogenic diets that are anti-beans (and also anti-grains). Don’t be swayed! 🙂 xo -Jen

        • Gill says:

          Also auto-immune, and leaky gut diets – some give the lectins in beans a really bad rap. So good to read this illuminating and clarifying article. Many thanks



    • kris says:

      Yay! And if you need some new recipes, you can search “beans” right here on my site for some great ideas :-). xo, kc

  5. Clarissa says:

    I was looking at the keto diet and found out no beans! i dont think I could do that part of it. I love beans in homemade black bean salsa and more. this article helped put my mind at east for sure.

  6. Angie Willerton says:

    thank you as along term bean eater i have also been baffled by all the reading saying they shouldn’t be part of a healthy diet and since i am vegetarian and try to keep it vegan a lot of the time the pulses are really necessary.

  7. Maaike says:

    Thanks Jen for this article! I’ve found that not all beans were created equally. I suffer from IBS and I usually steer clear of legumes during an episode. In my experience, the bean that causes me most distress is the chickpea, which is rather unfortunate because it means missing out on hummus when I have a flare up. The one that is the friendliest to my gut is the black bean, though I cut that one too when my IBS plays up. Once my symptoms subside I try to reintegrate them to my diet, as a vegan I need their high protein content to keep me healthy. For me, it’s all about finding out
    what works and what doesn’t, so thanks for shedding a light on them beans!

    • Jen Reilly, RD says:

      Hi Maaike! Thanks so much for sharing your situation and I’m so glad that you’ve figured out a way to include beans when you’re not in the midst of an episode. IBS can be very different from person to person and learning to decode and manage yours is a huge accomplishment! When you aren’t able to tolerate beans, hemp seeds are a great protein-rich option. xo! – Jen

  8. Katrina says:

    I love soaking brown chick peas overnight with the innards of a lemon and boiling them up in the morning. I must say I was doing this long before developing autoimmune diabetes; so cannot comment on cause and effect (though I have my own theory that in my case, far from being hereditary the autoimmunity was iatrogenic). One thing I would emphasise is that HbA1c tests are a very crude ‘test’ for blood sugar levels. They only give you one reading for the last ten weeks (roughly the lifespan of a red blood cell) so include extremes of hypo and hyper glycaemic incidents.

    • Jen Reilly, RD says:

      Yes, great point Katrina! It’s wonderful that more and more endocrinologists are moving toward “time in range” as a measure of long-term health, especially as more people with diabetes are using continuous glucose monitors and as research is pointing toward steadier blood sugar lines as an important method of evaluating long-term health. Thanks for bringing that up! xo Jen

      • Katrina says:

        I keep telling them I need Continuous Glucose Monitoring but they tell me it would be dangerous to put me on a pump. I find it impossible to remember whether I have injected insulin or not; so am likely to double dose. As far as I am concerned exogenous insulin is always dangerous. I am just looking forward to pens attached to electronics to pass the Food and Drugs Administration so that I do not have to rely on records of what I cannot remember (needles put my head into a numb state – and usually they can’t even take enough blood to check for ketoacidosis because my whole circulation system has frozen at the sight of healthcare practitioners who don’t know what they’re doing). Since I can score whatever number they want they don’t care how many hypos I have and I once feinted for three days without anybody noticing. This was complicated because they misdiagnosed me as having type 2 on account of my age. Age is known to be irrelevant; but professionals rely on probabilities generated by empirical evidence. Frankly to be told (four years later! – by which time my life was in ruins) ‘don’t worry; we often get it wrong’ is not likely to increase my faith in their treatment. It would be so easy to take a waist/height measurement to decide whether it is worth sending a blood sample to test for antibodies. It should be obligatory before an arbitrary decision on ‘type’. Diabetics are not necessarily typical; my lifestyle was never a problem. Ideally I feel the umbrella term ‘diabetes’ should be renamed to reduce such frequent misconceptions amongst the public and healthcare practitioners, who should base any labels on accurate information. More often it is me telling them what is going to be available. They think if they have got away with getting it wrong for 30 years, their expertise is unquestionable. I am learning to growl.

  9. Kate Tennant says:

    Why the concerns with beans if you have IBS? I was diagnosed with IBS 10 or 12 years ago and went through an elimination diet to figure out what was going on. Turns out my IBS was the result of dairy, egg, and gluten intolerances and once I gave them up, it disappeared! I also gave up meat and started eating beans on the daily with no ill effects. Beans are the bomb! ?

    • Jen Reilly, RD says:

      Hi Kate! Some folks with IBS have a harder time digesting beans, especially during episodes. SO glad that isn’t the case for you. In fact, we’ve seen many folks with IBS go through our Crazy Sexy You program and have an easy time with beans. Thanks for your note, and go Team Bean! xo – Jen

  10. Lisa says:

    Great article, thank you! I sometimes cook black kidney beans in the slow cooker (on low for 6 hours) when I’ve forgotten to soak overnight, but I resently read that the temperature in the slow cooker isn’t high enough to remove the lectins, is this true?

    • Jen Reilly, RD says:

      Hi Lisa! Lectins need high temps to be destroyed, so best to be safe and boil or use a pressure cooker, especially for the kidney bean varieties. Hope that helps! xo – Jen

      • Larese says:

        It might depend on your specific slow-cooker. Even on Low, mine ( Crock-Pot SCVT650-PS ) is at least at a low simmer (meaning there is slow bubbling). At High, it’s a definitely what I would call a either a fast simmer or slow boil. The only setting it doesn’t bubble at is the Warm setting. I don’t remember my mother’s original slow cooker (the round, taller-than-wider kind) ever boiling like that. I wonder if all of the newer slow-cookers have higher temperatures now?

  11. Susan Wright says:

    I put beans in everything we eat we love them. I sent your email to a bunch of people Thankyou

  12. Lisa Lyons says:

    This was a great article as I wanted to go vegan but I was worried about the ( now False) info on beans
    I do have a burning question that
    still gives me pause
    It refers to Methionine – the daily amount of cup of oatmeal, 2 pieces of whole grain brain and a serving of quinoa per day will keep my weight on and I won’t be able to lose my last 15 pounds.
    I am 54 and that is too much carbs/sugar.
    Is there a powder of methionine that can be taken per day or does the body do fine with less of this per day ?
    I am not a runner and running or an hour on elliptical may burn the 2 slices of. Bread. But that’s too much for my joints.
    Thank you as this last part makes me feel afraid to give up meat but I really want to for spiritual and environmental and humane reasons

    • Jen Reilly, RD says:

      Hi Lisa! Other great sources of methionine include Brazil nuts (6 nuts give you 44% of your Recommended Daily Intake for methionine) and hemp seeds (3 tbsp give you 38% of your RDI for methionine). Sesame seeds, pumpkin seeds, chia seeds, flax seeds, pistachios and cashews are also good sources. And, don’t forget that soybeans are a “complete” protein so they have plenty of methionine. Hope that helps! xo -Jen

      • Lisa Lyons says:

        OH YES so helpful
        Thank you for your fast response
        And I love all the choices. I love Brazil nuts for the selenium also ! And making but mills.

        Jen and Kris, you have no idea how you have eased my mind. My spiritual path is soon asking me to be vegetarian and I have been letting go but stressing about weight loss weight gain beans. It was very upsetting also the the Whole 30 eliminates. beans and lentils and grains. Too tough.

        Sending love to you both. There is something about Kris – it must your big heart and laugh – that when you write the info needed and on point, I completely trust.
        So grateful

  13. Leslie says:

    What about adzuki beans? Easier to digest? I have IBS, split pea soup and adzuki beans work well. I once tested allergic to legumes.
    And, are you saying no animal protein ever? It seems to settle my stomach (only eat organic grass fed beef, organic chicken, turkey and, well, fish, hard to find organically raised fish). You left out source of B-12 and that most soy is gmo.
    In fact, soy products cause me severe gastrointestinal distress. I question your promotion of soy for many reasons.
    Thanks very much !

    • Leslie says:

      Thank you for the article- i’ll try your suggestions. What about adzuki beans? Easier to digest? I have IBS, split pea soup and adzuki beans work well. I once tested allergic to legumes.
      And, are you saying no animal protein ever? It seems to settle my stomach (only eat organic grass fed beef, organic chicken, turkey and, well, fish, hard to find organically raised fish). You left out source of B-12 and that most soy is gmo.
      In fact, soy products cause me severe gastrointestinal distress. I question your promotion of soy for many reasons.
      Thanks very much !

      • Jen Reilly, RD says:

        Hi Leslie! Thanks for your note, and glad to hear that adzuki beans and split peas are well tolerated. Everyone is different, but smaller beans do tend to be easier to digest. You can certainly make the food choices that best suit you. Our point regarding meat is that it’s not a necessary part of the diet in terms of meeting protein needs. And yes, we always encourage vitamin B12 for people on a completely plant based diet (see Kris’ supplements blog here: and organic, non-GMO soy. Hope that helps! xo – Jen

        • Leslie says:

          Thank you very much, Jen. Wondering if organic, non-gmo soy wouldn’t cause the severe stomach distress and major diarrhea-do you know? I like tofu. Watching how tofu is made, could it be made using a different bean? Thanks for info that smaller beans easier to digest. Is it ok to include a bit of organic animal protein? I wonder because I’m O blood type and it does seem to make my stomach feel better. Raw greens, very difficult to digest.
          Thanks for your help. Leslie

  14. Joanne says:

    Hello, I eat beans/lentils everyday. They are my main source protein. I read that pyates in beans can interfere with calcium absorbtion. I have Osteoporosis. I rinse canned beans and soak dry beans overnight. I’m not sure if this helps enough.
    Thank you

    • Jen Reilly, RD says:

      Hi Joanne! As mentioned in the blog, phytates and their potential as mineral binders shouldn’t be a concern unless your diet is very low in legumes and very high in grains. For bones, it’s important to make sure you’re getting plenty of Vitamin D in addition to calcium as Vitamin D will increase calcium absorption and help prevent fractures. Dietary vitamin D is not usually enough and most doctors recommend supplementing between 2,000 and 5,000 IUs daily. Check with your doc to see what amount may be right for you. Hope that helps! xo – Jen

      • Joanne says:

        Thank you so much Jen.

      • Emily says:

        It’s also important to make sure you are getting enough vitamin k2 when you are taking vitamin D or calcium otherwise you get calcium buildup in the arteries. Vitamin k2 can interfere with anticoagulants.

  15. Jack says:

    Thanks, Kris. Excellent info. Thanks, Jen. Appreciate everything you guys do to help us glean the truth out of all the noise out there.

  16. Lee says:

    Thank you for this article! I love beans but beans do not love me. I love how beans taste and I want to eat them, but I produce the most toxic gas when I do. It’s so bad, and just plain annoying, so I almost completely avoid beans. I’ve found that following the advice in the book Eating Right for Your Blood Type is the closest group of dietary guidelines that work best for my body (I’m type O+). But even that says that I should be able to eat certain kinds of beans and yet, I still just do not digest them well. All my siblings eat beans w no problems at all. As long as I can recall eating beans has caused me to become bloated and gassy I just avoid them entirely now—even when using enzymes. Any suggestions you think may help?

    Thank you.

    • Jen Reilly, RD says:

      Hi Lee! You may be able to tolerate beans by supplementing with a good quality probiotic an hour before breakfast and 2 hours after dinner along with taking digestive enzymes with meals. This combo has proven helpful for many folks who previously thought they just simply couldn’t tolerate beans. Plus, once your system adjusts, you are likely to be able to wean off the probiotics and enzymes (see more on Kris’ blog here: Cooking beans with kombu seaweed or a touch of baking soda (and then rinsing them well) may also be helpful. Beans are incredibly healthy and I hope you can start including them in your diet sometime soon! xo – Jen

  17. Angie B says:

    Great and timely article, Kriss. I am also fed up of the recent anti-carb nonsense. Can’t help suspecting that the meat and dairy industries are pushing this trend.

  18. Meredith says:

    Fantastic post!!! I’ve eliminated a bunch of foods recently because I found they were exacerbating my eczema. Beans are a food that DOES work for me, and I’ve been incorporating them in lots of meals. But I’ve also read those diet books that caution against beans, and I wasn’t sure what to think. Thanks for easing my mind!

    • kris says:

      It’s so great that you’ve done the important work to figure out what works and what doesn’t for your body. Way to go, Meredith! xo, kc

  19. Linda says:

    My husband and I love beans and eat them often. I have no problems after eating them but my husband, let’s just say we both suffer after he eats them. He’s tried taking enzymes before eating them but I think that makes things worse. Any suggestions?

    • Jen Reilly, RD says:

      Hi Linda! A good quality probiotic (see more on Kris’ blog here: may be helpful in digesting beans (along with the digestive enzymes). Cooking them with kombu seaweed or a touch of baking soda (and then rinsing them well) may also be helpful. It’s also important to start with small servings of small beans (black beans, black-eyed peas, lentils) and work your way up in serving size and bean size. Beans are incredibly healthy and I hope your husband (and you!) can start including them more often! xo – Jen

  20. Joanne Ingrassia says:

    Thank you for this! I know by my own experience that beans are a wonderful food. But I admit, I sometimes listen to ‘other points of view’ which I think are not supported by science. This article helps shed more light on everything one needs to know about beans. I much appreciate this, as I shift back to trusting myself more, along with trusted sources. I love your style and just signed up for your next workshop. I think I need a more consistent approach to what best nourishes me, as though I do this a good part of the time, there are other times I stray far, far away! I know!! I’m working on it. 🙂

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