Beans may have a reputation for causing gas, but that shouldn’t discourage you from incorporating them into your diet, says Dr. Mopelola Adeyemo, a clinical nutritionist at UCLA Health in Los Angeles. Packed with essential nutrients, beans are a powerhouse for overall health, making them an important part of any balanced diet.

“Beans are unique because they provide protein, but they’re also complex carbohydrates,” Dr. Adeyemo explained. Unlike most foods, beans are classified as both a protein source and a vegetable, according to the U.S. Department of Agriculture (USDA) dietary guidelines.

The benefits of beans extend far beyond their versatility. “One of the best things about beans is their very high fiber content,” Dr. Adeyemo said in a UCLA Health news release. A mere half-cup of black beans, for instance, contains 8 grams of fiber, providing about 25% of the daily recommended fiber intake.

Nutritional Powerhouses

Beans are not only rich in fiber but also packed with other key nutrients. A half-cup serving delivers 300 to 500 milligrams of potassium, a vital nutrient that helps regulate blood pressure. Additionally, beans are great sources of copper, folic acid, iron, magnesium, and vitamin B6. This wealth of nutrients makes beans a powerful addition to diets, particularly for those seeking plant-based protein sources.

“Whether you’re vegetarian, vegan, or just cutting back on meat, beans are a great protein option,” Dr. Adeyemo emphasized.

Health Benefits of Fiber

Dr. Adeyemo highlights that beans' high fiber content offers significant health benefits, including lowering cholesterol, controlling blood sugar, preventing constipation, and even reducing the risk of colon cancer. “Fiber decreases the amount of cholesterol absorbed when you eat,” she said.

Beans’ fiber-rich composition also aids in weight management. “The combination of fiber and protein fills you up and keeps you feeling fuller longer,” Dr. Adeyemo noted, adding that studies show people who regularly consume beans tend to have lower body weight and smaller waistlines.

How to Minimize Gas and Bloating

While beans’ high fiber content is a major contributor to their health benefits, it’s also the reason they cause gas and bloating, especially in those unaccustomed to eating them. Dr. Adeyemo recommends starting with small servings and gradually increasing intake. “You don’t need to eat a whole serving in one meal or every day as your body gets used to the added fiber,” she advised.

For those using dry beans, soaking them overnight can help reduce gas-producing compounds. Additionally, incorporating digestion-friendly herbs like cumin, coriander, fennel, and ginger can ease discomfort.

As for choosing the right type of beans, Dr. Adeyemo encourages picking your favorites. “The differences in fiber, protein, and other nutrients among bean types are minimal, so enjoy the ones you like the most.”

Beans may come with a side of gas, but their nutritional benefits far outweigh the discomfort, making them a food worth keeping on your plate.