ALL THINGS: GUT HEALTH

ALL THINGS: GUT HEALTH

If you've already made it this far, you've probably realised by now that we are BEAN MAD over here. They're delicious, nutritious but also have a pretty bad rep for causing a pretty gassy situation.

It all comes down to some fundamental gut science. We wanted to scrub up on our gut health knowledge and who better to chat with than absolute gut health EXPERT, Dr Emily Leeming.

What is gut health + why does it matter?

When we talk about gut health, we’re really talking about the health of your gut microbiome - the trillions of bacteria, fungi, and other microbes living mainly in your lower intestine. Any food that isn’t absorbed higher up in the small intestine arrives to feed our gut bacteria. When gut bacteria metabolises food, particularly fibre and bioactive plant components called polyphenols, they produce beneficial chemicals called metabolites. These metabolites are absorbed across the gastrointestinal barrier into the bloodstream. It’s these metabolites that in the last 20 years scientists have identified effects on all over our bodies - from our brain health, to our hearts and lungs. Our gut bacteria also help us to produce some vitamins, like vitamin K.

Your gut microbiome also plays a critical role in the training and development of your immune system. The beneficial metabolites that the gut microbiome produce have a wide range of benefits for our health, particularly the main group of metabolites called short chain fatty acids. These short chain fatty acids are produced by the gut bacteria after breaking down fibre. They are involved in regulating blood sugar levels, supporting the gut barrier, and influencing gut-brain communication.

Best food for gut health

(spoiler: beans come up TRUMPS)

The simplest answer? It's all about VARIETY. Diversity is the secret to feeding a diverse microbiome — and a diverse microbiome = better resilience, immunity, and long-term health.Here are some of the top gut health foods you’ll want in your daily line-up:

Beans + legumes → A single portion can add 5–7g of fibre, nudging you closer to that 30g-a-day target.

Nuts + seeds → Almonds, flaxseeds, chia seeds, walnuts are fibre-rich and full of healthy fats that benefit digestion and heart health.

Whole grains → Brown rice, oats, quinoa, and wholegrain breads add slow-release energy and a variety of fibres your gut loves.

Fermented Foods → Think yoghurt, kefir, sauerkraut, kimchi. These are probiotic-rich, adding live bacteria to your gut.

Fruits + veg → Berries, apples, leafy greens, are all high in fibre and polyphenols - plant compounds that help your microbiome produce beneficial metabolites.

But here’s the real deal: beans are one of the only foods that tick ALL OF THESE BOXES.

Prebiotic Fibre - the secret weapon in BEANS.

When it comes to gut health, not all fibre is created equal. Some types of fibre are great for digestion but don’t do much to feed your microbiome. Others - called prebiotic fibres - are the real game-changers.

The best part? Beans are FULL OF 'EM. Along with other plant foods like garlic, onions + bananas. Eating these prebiotic fibres, compared to normal fibre, can lead to higher levels of ‘good’ bacteria like Bifidobacterium and Lactobacillus. When your gut bacteria munch on these fibres, they produce beneficial short-chain fatty acids (SCFAs), which help regulate blood sugar, strengthen your gut lining, and even support that all-important gut–brain connection. The high fibre content in beans means they’re digested more slowly, resulting in steadier energy, making us FULLER + HAPPIER FOR LONGER!

In the UK, the average person eats only around 18g of fibre a day — well below the recommended 30g. This is how easy it is to make that jump:

EASY BEAN-WINS FOR ADDING MORE FIBRE

Adding 3 spoonfuls of beans to any salad can give you around 5g of fibre. Click here for our best bean salads
Swapping potato mash for a white bean mash adds more than DOUBLE the fibre per portion (with extra protein + creaminess too). Try this stir fry recipe with creamy miso bean mash.
A simple bean dip with crostinis or cruditest (instead of a cream-based dip) can deliver another 5–6g of fibre in one snack. Try these white bean crostinis with confit tomatoes.

So if you’ve ever wondered, “are beans good for gut health?” the answer is a ABSOLUTELY YES.

"BUT HELP. Beans make me gassy - what can I do?!"

The first thing when you add more fibre into your diet is to start LOW AND SLOW. Your microbiome produces gas when it metabolises fibre, so farting + bloating can be a side effect of well-fed gut bacteria. If you find that you tend to be a bit sensitive to beans, try some of the following techniques to ease you into the bean bloat:

Rinse your beans - this washes away some of the natural sugars (called oligosaccharides) that can cause gas. Less of those = easier to digest. With our jarred beans you don’t have to rinse - they’re already slow-cooked in just water + salt - but if you’re new to beans or have a sensitive gut, a quick rinse can help.

Cook with spices like cumin, fennel, or ginger - all traditional bean partners that also help with digestion.

Balance + variety - try to have a balanced plate (not just beans!). Eating them alongside a lower-fibre carb - like rice, bread, pasta - “spreads out” the digestive load, which can make them easier on the gut

Choose jarred beans - slow-cooked beans tend to be gentler than canned beans that haven’t had as much soaking time.

When it comes to digestion, not all beans behave the same. Some are naturally easier on the gut, while others are fibre powerhouses that can take your microbiome to the next level.

FODMAPs

Fodmaps are certain type of carbohydrates that can be tricky to digest for some people. They ferment in the gut and produce gas, which is why people with sensitive stomachs or IBS often follow a low FODMAP diet.

The good news? Some beans can be eaten in small, controlled portions on a low FODMAP plan.

Low FODMAP options: chickpeas + butter beans

Higher FODMAP beans: Red kidney beans, black beans + borlotti beans

This doesn't mean you should cut out higher fodmap completely, but you can be more cautious when easing them into your diet to control the gas and any digestive discomfort.

The Bottom Line (pardon the pun)

So if we're summing this up, the key to a healthy gut is TO EAT MORE BEANS. Increase your bean consumption slowly at first, let your gut get used to what's going on then BOOM you + your gut will be thriving. After all, a healthier gut = healthier + happier people!