They may be the magical fruit, but this trend could leave your stomach feeling anything but enchanted.<\/p>\n
#BeanTok<\/a> is the latest health craze sweeping social media, with influencers urging viewers to eat two cups of beans<\/a> a day for better gut health.<\/p>\n But a dietitian told The Post that piling on the pintos too fast could backfire on your belly \u2014 especially for people with a common condition that affects about one in seven US adults.<\/p>\n #BeanTok promotes eating two cups of beans daily for better gut health. Cecilia Di Dio \u2013 stock.adobe.com<\/p>\n Rich in fiber, packed with probiotics and loaded with other gut-friendly compounds, beans are generally considered beneficial for digestive health<\/a>. <\/p>\n But too much of a good thing could send you running for the bathroom. <\/p>\n \u201cThe average fiber<\/a> intake in the US is just 10g (1\/8 cup), which is only 30% of what it should be,\u201d said Kirsten Jackson<\/a>, an IBS dietitian in the UK.<\/p>\n \u201cTwo cups of beans would be around 25g of fiber, which is a huge increase all at once and could lead to a number of digestive symptoms,\u201d she continued.\u00a0<\/p>\n That\u2019s especially true for people with irritable bowel syndrome<\/a> (IBS), a chronic disorder that affects the stomach and intestines.<\/p>\n \u201cPeople with IBS often struggle to break down a type of carbohydrate in beans called galactooligosaccharides,\u201d Jackson noted. \u201cSo trying this trend could lead to excess gas, abdominal pain, bloating and loose stools.\u201d<\/p>\n She added that people without the condition may also experience digestive digestive discomfort if they suddenly started shoveling down beans by the bowlful, though their tolerance would likely be higher.<\/p>\n \u201cMy advice is to introduce beans slowly and play around using canned versions and smaller portions,\u201d Jackson told The Post.<\/p>\n Most beans, she explained, are high in FODMAPs<\/a>, meaning they contain certain carbohydrates that can be difficult for some people to digest and absorb properly in the small intestine. <\/p>\n When these undigested carbohydrates reach the large intestine, gut bacteria ferment them, producing gas and other byproducts that can trigger bloating, cramping, diarrhea and general digestive discomfort \u2014 particularly in people with sensitive stomachs or IBS. <\/p>\n Other foods high in FODMAPs include apples, cherries, garlic, onions, artichokes, dairy-based milk products like yogurt and ice cream, and wheat-based products such as cereal or bread.<\/p>\n Eating too much fiber can lead to uncomfortable digestive issues. geargodz \u2013 stock.adobe.com<\/p>\n To avoid these symptoms, Jackson said people should start with small amounts of beans, such as 18 grams of baked beans or 17 grams of kidney beans.<\/p>\n \u201cHowever, if beans are sat in water for long periods \u2014 like in canned varieties \u2014 then FODMAP content reduces significantly,\u201d she said, noting that the FODMAPs leach into the water, making the beans easier to digest.<\/p>\n That means you could eat 86 grams of canned kidney beans and still stay in the low-FODMAP zone, compared to just 14 grams of dried kidney beans that have been boiled, Jackson explained.<\/p>\n Kirsten Jackson is a registered dietitian in the UK with more than 13 of years experience. The IBS Dietitian<\/p>\n Jackson shared other tips for better tolerating beans in a recent Instagram video<\/a>, including recommending alpha-galactosidase<\/a> supplements.<\/p>\n This enzyme, she explained, breaks down the hard-to-digest carbohydrates before they reach the large intestine, preventing fermentation and the resulting excess gas. <\/p>\n She also urged people to pay attention to their gut microbiome<\/a>.<\/p>\n \u201cIf beans cause excessive symptoms, it can be a sign that your microbiota isn\u2019t fully functioning properly,\u201d she said.<\/p>\n \u201cImproving sleep quality, exercising regularly, managing stress, and eating a diverse, plant-rich diet can all help encourage a healthier balance of microbes in your gut, which in turn helps your gut process beans more comfortably.\u201d<\/p>\n \t\t\t\t\t\t