Legumes
Lentils, chickpeas, beans, broad beans… the seeds of the Fabaceae.
- Why?
- Soluble fibers, resistant starch and plant proteins: few foods feed the microbiota as much, gram for gram.
- Tip
- Soaking, thorough cooking and a gradual increase in dose: the gut trains itself, and bloating decreases within a few weeks. Canned, drained and rinsed, they have lost a good share of their fermentable sugars (GOS): it is the best-tolerated form to start with.
- Counting
- Cooked, sprouted, fermented or as flour, they all tick. Beware of false twins: green beans, snow peas and snap beans are fruit vegetables, not legumes.
- The app's landmark
- A serving of about 30 g, every 2 days.
What checks it (62)
- Achi
- Adzuki bean
- African yam bean
- Akparata
- Alfalfa
- Amphicarpaea
- Bambara groundnut
- Beach pea (Vigna marina)
- Bitter vetch
- Black bean
- Black chickpea
- Black lentil
- Black soybean
- Broad beans
- Buhu
- Chachafruto
- Chickpeas
- Cowpea / black-eyed pea
- Creeping bauhinia
- Desert ironwood
- Flageolet / borlotti bean
- Grass pea (cicerchia)
- Green / brown lentil
- Ground plum
- Guaje
- Hairy tare
- Horse gram (kulthi)
- Jengkolan
- Jering (dogfruit)
- Kalahari bauhinia
- Kersting's groundnut
- Lablab bean
- Lima bean
- Lupin
- Marama bean
- Minni payaru
- Moth bean (matki)
- Mung bean
- Néré seeds (African locust bean)
- Okie bean (Cape pea)
- Okpiye
- One-flowered vetch
- Palo verde
- Peas
- Petai (stink bean)
- Pigeon pea
- Red kidney bean
- Red lentil
- Rice bean
- Runner bean
- Santorini fava
- Siberian peashrub
- Soy milk
- Soybeans / edamame
- Split peas / dried green peas
- Tara nut of Madagascar
- Tepary
- Ugba (oil bean)
- Urad bean
- Vatovaea
- Velvet bean
- White bean