If there’s one food group that nutrition professionals wish people ate more of, it’s beans. Not greens powders, not exotic berries shipped from across the world, just humble beans. Lentils, chickpeas, black beans and kidney beans may not have flashy marketing campaigns, but from a nutrition perspective they’re one of the most powerful foods we can put on our plates.

Beans provide something modern diets lack: fiber. A single cup of cooked beans provides about 12 to 16 grams of fiber. That’s nearly half of the daily amount adults should aim for. Fiber isn’t just about bowel regularity and digestion. It plays a vital role in blood sugar balance, cholesterol levels and appetite regulation. Diets rich in fiber are consistently linked to lower risks of heart disease, Type 2 diabetes and colorectal cancer, as well as lower rates of anxiety, depression and even acne.

Beans are particularly special because of the type of fiber they contain: soluble fiber. It forms a gel-like substance in the digestive tract, helping slow carbohydrate absorption and preventing sharp blood sugar spikes after meals. Soluble fiber also binds to cholesterol in the gut and helps remove it from the body, which can contribute to lower LDL cholesterol levels over time.

Perhaps the most compelling argument for beans comes from global dietary patterns associated with longevity. In many regions where people live long, healthy lives, beans are a daily staple. They show up in Mediterranean lentil soups, Latin American black bean dishes and simple stewed chickpeas across the Middle East.

Beans also nourish the trillions of microbes that make up the gut microbiome. Many of the carbohydrates in beans are resistant to digestion in the small intestine and instead travel to the colon, where beneficial bacteria ferment them. This fermentation process produces short-chain fatty acids like butyrate. Short-chain fatty acids are essential compounds that strengthen the intestinal lining and help regulate inflammation in the body. For many individuals the gut microbiome is a neglected part of the body.

Despite their benefits, beans are often overlooked because of concerns about bloating. The good news is that the gut microbiome adapts, and quickly, too. When beans or any high-fiber food is introduced gradually, the GI tract adjusts within a couple of weeks. Start with a very small serving a few times per week and increase from there. The more fiber a gut is exposed to regularly, the more it can tolerate it. For greater tolerance of beans, rinse canned beans thoroughly, soak dried beans before cooking and pressure cook the beans if possible. When paired with herbs like cumin or ginger, they are also easier to digest. Some exceptions to bean tolerance can occur. If an underlying gut imbalance like SIBO or dysbiosis is present, tolerance of certain beans won’t happen until the underlying gut imbalance is addressed and healed.

Beyond nutrition, beans are remarkably practical. They’re inexpensive, shelf-stable and incredibly versatile in the kitchen. They can anchor soups, bulk up salads, replace meat in tacos or blend seamlessly into dips and spreads. For busy households that want to eat well on a budget, beans are essential.