Beans and Lentils — A Regular Legume Habit — 60-Second Protocol
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biohack · 2026-11-08
Beans, lentils, chickpeas and peas are rich in soluble fibre and resistant starch.
Beans, lentils, chickpeas and peas are rich in soluble fibre and resistant starch. The NHS counts an 80 g portion of beans or pulses toward 5 A Day, and Harvard Health advises adding them gradually and eating them regularly to limit gas.
The protocol
| Ramp | add them gradually and eat them regularly to reduce bloating and gas |
| Swap | use beans, lentils or chickpeas in place of some refined grains or meat in a meal |
| Portion | 80 g (about 3 heaped tablespoons) of cooked beans or pulses counts as one portion on the NHS 5 A Day guide; it counts once per day however much you eat |
| Duration | ongoing |
Skip this if
- legumes can cause bloating and flatulence because gut bacteria digest sugars humans cannot break down; a sudden jump in fibre makes this worse, so increase slowly
- people with chronic kidney disease or on dialysis should ask their renal dietitian first, because NIDDK lists beans among foods containing phosphorus that kidney patients may need to limit
- people on a medically prescribed diet that restricts fibre should check with a clinician or dietitian before adding legumes
Full transcript
Beans, lentils, chickpeas and peas are rich in soluble fibre and resistant starch. Eighty grams cooked, about three heaped tablespoons, counts as one portion on the NHS 5 A Day guide. Swap them in for some refined grains or meat in a meal. Add them gradually and eat them regularly, to limit gas. On dialysis, or with kidney disease, ask your renal dietitian first. agegen.ai. Generate your prime age! ~~ Mr. Age
Sources
- https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
- https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/
- https://www.health.harvard.edu/blog/love-those-legumes-2018102515169
- https://www.health.harvard.edu/digestive-health/gas-flatulence-a-to-z
- https://www.niddk.nih.gov/health-information/kidney-disease/kidney-failure/hemodialysis/eating-nutrition
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