Love me some beans!

Wow- I know I'm late to the table but I've just tried the Bold Bean Co | B Corp™ chickpeas and butter beans and was genuinely surprised by how creamy and flavoursome they were!


​As I've been pescatarian for almost 20 years, it’s pushed me to experiment more with vegetables and plant proteins. I do use meat alternatives, but I also love simple additions like:

> butter beans in fajitas for bulk and creaminess
> chickpeas in salads for texture and satiety

What really struck me was how different Bold Bean Co beans tasted compared to the standard tinned beans I usually buy. From a clinical perspective, I do feel for patients who struggle with beans due to their fructan and GOS content. On a low FODMAP diet:
> butter beans are low FODMAP up to 53g
> chickpeas up to 80g (as per Monash)

That said, many patients are pleasantly surprised during reintroduction when they realise they can tolerate more than they expected.

** Two interesting bean facts that we discuss on the British Dietetic Association (BDA) course (low FODMAP diet):

1.  Beans contain resistant starch, which feeds beneficial gut bacteria and supports gut health.
2.  Draining and rinsing canned beans can reduce FODMAP content by up to 30–40%.

Nutritionally beans are: rich in plant protein, high in fibre (for gut health and fullness), a good source of iron, folate, magnesium and potassium
Also looking forward to reading Dr Emily Leeming PhD RD new book Fibre Power when its out in May!

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