Lemon Dijon Butterbean Salad
If I had a nickel for every time I heard someone say:
“I can’t eat beans, they make me bloated”
Well…I probably wouldn’t be that rich.
BUT—throw in all the variations:
“I’m sensitive to beans”
“Lentils hurt my tummy”
“I can’t tolerate legumes”
Then!! Then we’re talking. Back up the Brick truck baby, we’re going to make it rain!
The Great Irony
Here’s a hill I will gladly die on:
If you think beans are making you bloated, you need to eat more of them, not less.
Getting bloated from beans usually does not mean that you are sensitive to them, intolerant of them, or can’t handle them.
Rather, it usually means that your gut microbiome is not robust enough to be able to digest them better.
Beans contain soluble fiber, which is broken down by bacteria in the colon, producing gas as a byproduct. initially, this can lead to bloating, especially if you’re not used to eating a lot of fiber.
It’s kind of like doing an intense workout after being sedentary.
You will get sore.
It would be crazy if you didn’t.
But, that isn’t a reason to stop working out. rather, it’s a reason to keep going & keep getting stronger.
Just like exercising more consistently will make you stronger and less sore after each workout session, eating more beans will strengthen your gut microbiome & make you less likely to bloat over time.
This is because beans are rich in prebiotics, particularly oligosaccharides, which feed beneficial bacteria in the gut. the more you feed those beneficial bacteria (aka probiotics), the more their population increases.
And over time, you’ll find that your bloating is way less, you can eat so many foods you previously thought you were sensitive to, and your digestion is now an afterthought.
But it starts with doing the difficult thing first
EAT THE BEANS!
How to Tolerate Beans Better
Go low and go slow. Don’t start by eating 14 cups of beans. That’s crazy. That’d be like showing up to your first workout session and trying to bench 675 pounds, and then wondering why you broke your arm. YOU WENT TOO HARD. That’s why! Instead, start with 1/4 cup a day, and gradually increase it.
Pair with healthy fats if you are constipation prone. The fat will lubricate your colon & help you eliminate with more ease.
Hydrate incredibly well. I highly recommend my cleansing water recipe for this, but also pairing beans with really hydrating veggies like beets, cucumbers, and tomatoes is great.
Herbs & spices can be really helpful. some of the best ones: ginger, cardamom, cumin, basil, mint, fennel seed, bay leaf, turmeric, caraway, cilantro, thyme
Prep well—this doesn’t apply to canned beans, but if you are cooking from dry, cooking with a piece of kelp can really help. If you want to go full out, you can soak till you sprout, then ferment, and THEN cook, but thats like a 7 day process so I truly never do it; but it is an option!
This Dish
butterbeans, cucumber, peruvian mint, cilantro, parsley, shiso, raw pickled red onion, Lemon Dijon sauce
The Benefits
This dish is packed with ingredients that actively support digestion, ease bloating, and promote gut health:
Butterbeans provide fiber and resistant starch, feeding beneficial gut bacteria and aiding regularity.
Cucumber is hydrating and soothing, reducing bloating by providing fluids to flush excess salt.
Red onion contains prebiotic fiber, feeding gut bacteria and enhancing digestion.
Mustard and lemon aid digestive enzyme production, helping break down food.
Medjool dates add natural sweetness with fiber, supporting digestion and maintaining gut health.
EVOO (extra virgin olive oil) has anti-inflammatory properties that soothe the gut lining.
Herbs like parsley, cilantro, dill, mint, and shiso ease bloating, reduce gas, and support digestion due to their carminative and antioxidant effects.
Together, these ingredients create a dish that’s gentle on digestion, reduces bloating, and nurtures a balanced gut microbiome.
this dressing is straight from heaven
The Recipe
Ingredients:
1 can butterbeans
1/4 red onion; OR use the raw pickled red onions
1 cup fresh herbs-- ones that work well in this are parsley, dill, cilantro, basil, mint, shiso, but use whatever you have & like
2 cucumbers
Dressing Ingredients:
2 lemons, peeled
2 tbsp dijon mustard
4 pitted medjool date
1/4 cup extra virgin olive oil
3 tbsp white or chickpea miso
1 clove garlic
1/2 cup water
4 tbsp grainy mustard
Instructions:
blend all the dressing ingredients together EXCEPT the grainy mustard. once it's all well blended, you can manually mix in the grainy mustard
strain & rinse the beans
VERY finely slice your red onion. I HIGHLY recommend using a mandolin
dice your cucumbers and chop your veggies
toss everything together
Links
I used South River white miso
I used Maile mustard for the dijon, and for the grainy, I bought from the farmer’s market
Hopefully I didn’t miss anything, but just in case, here is a roundup of links to my common recipe ingredients
For More on Gut Health & Bloating
If you want more recipes that will help you debloat & eliminate regularly, I highly recommend checking out my [free] Gut Health Cookbook, which has 5 yummy, gut-friendly, recipes. You can download it here.
