Beat the Bloat with this Kale Butterbean Salad
I used to be terrified of beans.
Well, I was really terrified of all food.
It felt like anything I ate made me bloated. And over time, the situation kept getting worse. What started with cabbage and beans evolved into getting bloated even if I ate a pepper or a potato. It got to the point where I could never eat until I was done with all of my activities for the day, because as soon as I ate, I would balloon-up.
I was constantly researching what foods make you bloated, and writing ever-growing lists of what foods I needed to avoid. What I didn’t realize at the time was that the problem wasn’t the foods, it was actually ME.
Do Beans Make You Bloated?
Causes of Bloating from Beans
When you eat beans and experience bloating, this reaction is typically due to the composition and activity of your gut microbiome and the state of your intestinal lining. Beans are high in fiber and contain certain carbohydrates called oligosaccharides, which the human body cannot digest on its own. These oligosaccharides, such as raffinose and stachyose, travel undigested to the colon, where they are fermented by gut bacteria.
Gut Microbiome and Fermentation
Fermentation Process:
In the colon, gut bacteria ferment the undigested oligosaccharides, producing gases like hydrogen, methane, and carbon dioxide as byproducts. This gas production can lead to bloating and discomfort.
The fermentation process is a normal part of digestion and reflects the activity of the gut microbiome.
Microbiome Adaptation:
If you experience significant bloating after eating beans, it may indicate an imbalance or lack of diversity in your gut microbiome. A diverse and balanced microbiome is better at efficiently fermenting these carbohydrates without excessive gas production.
Regular consumption of beans can help train your gut microbiome to adapt, becoming more efficient at fermenting these carbohydrates with less gas production over time.
Intestinal Lining and Fiber
Fiber and Intestinal Health:
Beans are rich in soluble and insoluble fibers, which play a crucial role in maintaining a healthy intestinal lining. Soluble fiber dissolves in water to form a gel-like substance, which can help regulate blood sugar levels and lower cholesterol. Insoluble fiber adds bulk to stool and aids in regular bowel movements.
A healthy intake of fiber promotes the growth of beneficial gut bacteria. These bacteria produce short-chain fatty acids (SCFAs) like butyrate during the fermentation of fiber, which nourish and maintain the integrity of the intestinal lining.
Impact on Bloating:
Over time, increased fiber intake from beans can enhance gut health by supporting the growth of beneficial bacteria, reducing inflammation, and strengthening the gut barrier. A healthier gut microbiome and stronger intestinal lining can reduce the incidence of bloating.
Long-Term Benefits of Eating Beans
Improved Microbiome Diversity:
Consistently eating beans introduces a regular supply of prebiotics, which are compounds that beneficial gut bacteria feed on. This can lead to a more diverse and balanced microbiome, capable of more efficient fermentation and less gas production.
Studies have shown that diets rich in diverse fibers can increase microbial diversity and improve gut health overall (Holmes et al., 2012).
Enhanced Gut Barrier Function:
SCFAs produced from fiber fermentation, particularly butyrate, play a key role in maintaining the gut barrier function. A strong gut barrier prevents the translocation of harmful substances from the gut into the bloodstream, reducing inflammation and improving overall gut health.
Research has demonstrated that butyrate strengthens the gut barrier and supports the health of colon cells (Hamer et al., 2008).
Practical Tips for Reducing Bloating from Beans
Gradual Increase:
Gradually increase your intake of beans to allow your gut microbiome to adapt. Start with small portions and slowly increase the amount over time.
Preparation Methods:
Proper preparation of beans, such as soaking them overnight and rinsing thoroughly before cooking, can reduce the content of oligosaccharides and other compounds that contribute to bloating.
Incorporate Digestive Aids:
Using digestive aids like Beano, which contains the enzyme alpha-galactosidase, can help break down oligosaccharides before they reach the colon, reducing gas production.
Bloating from eating beans is primarily due to the fermentation of oligosaccharides by your gut microbiome and the condition of your intestinal lining. Regularly consuming beans can promote a more diverse and efficient gut microbiome, leading to less bloating over time. Additionally, the fiber in beans supports intestinal health, enhancing the integrity of the gut lining. Gradually increasing bean intake and using proper preparation methods can help minimize initial discomfort while reaping the long-term health benefits.
This Dish
tuscan kale, frisée, butterbeans, breakfast radishes, cucumber, avocado, @smalltowncultures purple sauerkraut, nasturtium flowers, dijon-saffron dressing
The Benefits
This is the perfect salad to improve your gut health, help you de-bloat & stay regular, support your nervous system, mood, and skin. Specifically:
Butterbeans and navy beans are particularly high in soluble fiber, which helps soften stool. Whole grain mustard, avocado, and kale provide both soluble and insoluble fiber, promoting overall gut health. Fiber is essential for maintaining healthy digestion by adding bulk to stool, which helps prevent constipation and bloating. High-fiber foods support the growth of beneficial gut bacteria, which produce short-chain fatty acids (SCFAs) that nourish the gut lining.
The bitter compounds in frisée increase bile production, which helps digest fats & prevent digestive discomfort; stimulate digestive enzymes to help absorb nutrients & prevent bloating and gas; and stimulate peristalsis, the wave-like muscle contractions that move food through the digestive tract, which helps prevent constipation
Purple sauerkraut and miso are rich in probiotics, which enhance gut health and support overall digestion. Probiotics are live bacteria that support a healthy gut microbiome. They help maintain a balance between beneficial and harmful bacteria in the gut. A healthy gut microbiome can improve skin conditions and reduce symptoms of anxiety and depression by influencing the gut-brain axis.
Garlic and whole grain mustard contain prebiotics that promote the growth of beneficial gut bacteria. Prebiotics are non-digestible fibers that serve as food for probiotics, helping them thrive in the gut. They improve gut health by fostering a diverse and balanced microbiome.
Avocado and cashews provide monounsaturated fats that support brain health and reduce inflammation. Healthy fats are crucial for brain health, supporting cognitive function, and stabilizing mood. They also help with the absorption of fat-soluble vitamins (A, D, E, K). Healthy fats keep skin hydrated and can reduce inflammation.
Kale, sauerkraut, and saffron are rich in antioxidants like vitamin C, flavonoids, and anthocyanins. Lemon and cucumber add extra vitamin C and hydrating properties. Antioxidants protect cells from damage caused by free radicals. They support skin health by reducing inflammation and preventing oxidative stress. Antioxidants also contribute to a balanced mood and reduced anxiety.
Kale is high in vitamins A, C, and K. Navy beans and cashews provide magnesium and B vitamins. Lemons are an excellent source of vitamin C. Garlic offers sulfur compounds beneficial for detoxification and skin health. B vitamins, magnesium, and potassium are essential for nerve function and mood regulation. Vitamins A, C, E, and zinc promote healthy skin by supporting cell growth and repair.
The combination of the high soluble fiber from the beans + the healthy fats from cashews and avocado create a laxative-like effect.
The combination of the probiotics from miso & sauerkraut and the prebiotic fiber from garlic and mustard help strengthen the gut microbiome & intestinal lining.
Tuscan kale is exceptionally chorophyll-rich, which is great for mood, bloating, and skin
Saffron contains compounds like crocin and safranal, which have antioxidant and anti-inflammatory properties. Saffron has been shown to improve mood and cognitive function and may have protective effects against neurodegenerative diseases.
Saffron’s mood-enhancing effects are believed to be due to its ability to modulate neurotransmitters like serotonin, dopamine, and norepinephrine. Compounds in saffron, such as crocin and safranal, have been shown to inhibit the reuptake of serotonin, similar to the mechanism of action of selective serotonin reuptake inhibitors (SSRIs) . Saffron’s anti-inflammatory and antioxidant properties also contribute to its beneficial effects on mood. Chronic inflammation and oxidative stress are linked to depression and other mood disorders, and saffron's ability to reduce these can improve overall mood health . Saffron’s effect on mood is really well-researched:
A meta-analysis published in the Journal of Integrative Medicine in 2014 reviewed multiple randomized controlled trials and found that saffron supplementation significantly improved symptoms of depression compared to placebo. The analysis included six studies with a total of 230 participants. Saffron was found to be as effective as conventional antidepressants like fluoxetine (Prozac) and imipramine (Tofranil) .
A double-blind, randomized, placebo-controlled trial published in Progress in Neuro-Psychopharmacology & Biological Psychiatry in 2005 showed that 30 mg of saffron per day was effective in treating mild to moderate depression. The study involved 40 adults and found that saffron had a comparable effect to imipramine, with significantly fewer side effects .
A study published in Human Psychopharmacology: Clinical and Experimental in 2016 investigated the effects of a standardized saffron extract (affron®) on mood in healthy adults with mild to moderate anxiety and depression symptoms. The 8-week study with 60 participants found that saffron significantly reduced anxiety and depression symptoms compared to placebo .
Research published in BJOG: An International Journal of Obstetrics & Gynaecology in 2008 examined the effects of saffron on premenstrual syndrome (PMS). The double-blind, randomized, placebo-controlled study involved 50 women with PMS who received 30 mg of saffron daily. The results showed a significant reduction in PMS symptoms, including mood swings, compared to the placebo group.
The Recipe
Dressing Ingredients:
4 tbsp of my Saffron-Cannellini Bean Dip
2-3 tbsp grainy mustard
3 tbsp tamari
optional: juice of 1 lemon
Saffron-Cannellini Bean Dip Ingredients:
1.5 cups raw cashews
1 can cannellini beans
3 tbsp chickpea or white miso
2 tbsp ACV
1 tsp saffron threads + 1 ice cube
1 tbsp onion powder
2 cloves garlic
Salad Ingredients:
1 head of tuscan kale
a couple of handfuls of loose frisée, or 1/4 head of frisée
1 can butterbeans
1 avocado
3 Persian cucumbers
a few tbsp purple sauerkraut
2 radishes
Instructions:
Wash your kale & finely chop it
Mix the dressing ingredients together
Strain & rinse the beans
Combine everything together
Links from This Recipe
I buy my saffron from the Persian store. By far has the best flavor
I like Eden Foods or Bio Italia brand of beans
I’m currently loving Rhapsody or South River brands for miso
I buy my raw cashews on Thrive Market
I like Small Town Cultures brand of sauerkraut
I bought my grainy mustard from my local farmers market. Any brand is fine, just make sure it has no sugar added!
For More on…
To hear more about the benefits of fermented foods, along with info about social anxiety, anxious attachment in friendships, regulating your nervous system, confidence, and more…listen to episode 187, “Your Questions Answered: Best Friends, Anxious Attachment, Neural ReWiring, & Fermented Foods,” available everywhere you listen to podcasts (including Apple Podcasts here), and you can WATCH the whole video on Spotify (available here).
