Green beans + chicken pieces

Phaseolus vulgaris

By adding beans, lentils and other legumes to the diet, it is possible to influence cholesterol and sugar levels.

The health effects are likely based on the fiber and plant proteins contained in legumes. Plenty of fibre and unabsorbed starch also help regulate blood sugar, which means that legumes raise blood sugar slowly.

Legumes include beans, lentils, and peas, among others. They are used to make a variety of plant-based protein products, for example.

Legumes contain FODMAP carbohydrates, which are poorly absorbed and ferment in the large intestine. They can cause bloating and discomfort, but are still beneficial for gut health.

Stretching of the intestine and gas formation can cause particularly strong sensations for those with irritable bowel syndrome.

It's best to introduce legumes into your diet gradually. Once your gut gets used to regularly eating legumes, stomach issues may ease. Some people never get used to legumes at all.

There are also different types of legumes, and people with sensitive stomachs should try to see which ones suit their diet best.