But What About the Lectins?! (And Other Reasons You Might Be Avoiding Beans)

Let’s face it—beans have been misunderstood. Maybe you’ve been told they’re bad for your gut. Or they’re full of anti-nutrients. Or maybe you’ve just had one too many uncomfortable encounters with bloating and swore them off for good.

But what if the very foods you’ve been avoiding are the missing piece to better digestion, more balanced hormones, and a calmer nervous system? If you’re avoiding beans, you might actually be avoiding one of nature’s most healing foods.

Why? Because the soluble fiber in beans binds to bile in your gut—bile that’s often loaded with old, recirculating hormones and toxins. Without soluble fiber, much of that bile gets reabsorbed into your bloodstream, where it can keep triggering unwanted reactions in the body. Want to understand how this works? Read last week's blog here for all the details.

Let’s unpack the reasons people avoid beans—and why it’s time to rethink them.

1. Lectins: The Most Misunderstood Molecule on the Menu

Lectins have become the new food villain in some health circles. They’re often accused of causing inflammation, damaging the gut lining, or blocking nutrient absorption.

But here’s the truth: lectins are essential for cellular communication. They help your cells talk to each other, triggering receptor sites and activating important biochemical reactions. Without them, vital cell functions simply wouldn’t happen.

Yes, lectins can be irritating in raw beans. But who eats raw beans? Cooking neutralizes lectins. Soaking beans, discarding the soak water, and then boiling them in fresh water dramatically reduces lectin content—while preserving their beneficial properties.

2. Phytates

Phytates (also called phytic acid) often get lumped into the "anti-nutrient" category because they can bind to minerals like iron or calcium. But this misses the big picture.

Phytates:

• Phytates provide phosphorus, which is essential for energy production and cellular signaling, act as antioxidants, and support bone health alongside calcium. And here’s a crucial point: if you’re not already nutrient deficient, the small amount of minerals bound by phytates won’t cause harm.

We don’t need to fear phytates—we need to understand them.

3. "Beans Give Me Gas"

This is the number one complaint. But gas from beans isn’t caused by the beans themselves—it’s caused by how your body is digesting them.

Here’s the science:

• Your body prefers to digest food with enzymes (no gas). But when hormones like adrenaline and estrogen are high, your body may shift to fermentation instead of enzyme-based digestion. That fermentation creates gas. So the more hormonal waste in your bile, the more gas you might experience.

Beans just happen to be the “canary in the coal mine,” revealing how your body is processing food—not the problem themselves.

4. They’re Not Keto-Friendly (But That’s Okay)

Beans have carbs. It’s true. But those carbs come with an unmatched payload of soluble fiber, minerals, and prebiotics. Unlike the empty carbs in processed foods, beans feed your microbiome, bind to excess hormones, and support digestion. Low-carb doesn’t always mean better—especially when it comes at the cost of gut and hormone health.

5. They Don’t Fit the Trendy Diet of the Month

Let’s be honest: beans aren’t trendy. They’re not exotic. They’re not marketed in fancy packaging. And yet, they’ve nourished entire cultures for centuries. Blue Zone diets, associated with longevity and healthspan, include beans as a staple.

If your diet excludes beans because of internet fear-mongering, it might be worth asking: is this rooted in science or in marketing?

6. You Had a Bad Experience Once and Never Looked Back

Maybe you tried beans once, had a bloating episode, and never looked back. That’s understandable—but it’s also common when your body is recycling bile and excess hormones without enough soluble fiber to carry it out. It’s just a sign your detox system is overwhelmed.

You can reintroduce beans gently—starting with as little as one tablespoon per meal—and see how your body responds over time. There are also gentler options like lentils or psyllium husk if you’re very sensitive.

Final Thoughts: Beans Deserve a Redemption Story

Are they perfect for everyone, all the time? No. But beans don’t deserve the bad rap they’ve gotten. They’re smart, powerful, and deeply ancestral. With proper prep and an open mind, they can become one of the most healing foods on your plate.