Dietitian recommends adding beans to soups for brain, heart and gut health

A dietitian recommends adding beans to soups, saying this cheap and easily available ingredient supports brain, heart and gut health, according to the magazine Real Simple. Registered dietitian Jennifer Parrott Haines, founder of the nutrition organisation Mood Matters Dietetics, suggests eating beans on most days of the week.

How to prepare them

According to the specialist, adding beans requires no special cooking skills. The easiest option is canned beans, which only need rinsing before going into the pot. One serving is about half a cup, or roughly 100–120 grams of cooked beans. For a creamier soup, beans can be blended and stirred into the broth, making it thicker and richer in nutrients.

Dried beans also work, but they must be cooked thoroughly. Some slow cookers do not reach a high enough temperature. Extra care is needed with red kidney beans: if they are undercooked, they can cause symptoms of poisoning. The dietitian advises boiling them on the stove for at least 10–15 minutes first, then continuing until soft. Soaking dried beans overnight can help reduce digestive problems.

Effects on the brain

Beans contain complex carbohydrates, which release energy gradually. They also provide the amino acids tyrosine and tryptophan, which are involved in producing dopamine and serotonin. These neurotransmitters matter for brain function and mood regulation. Iron, magnesium and B vitamins support energy metabolism and the nervous system.

Effects on the heart

Beans are high in fibre, which helps regulate cholesterol and promotes removal of LDL, or “bad”, cholesterol. They are a source of plant protein and contain no saturated fat. B vitamins help regulate homocysteine; elevated levels are linked to a higher risk of inflammation and cardiovascular disease. Phytochemicals help regulate inflammation and protect cells.

Effects on the gut

Insoluble fibre promotes regular bowel movements, while soluble fibre and resistant starch feed beneficial gut bacteria. When the bacteria process them, short-chain fatty acids form, which may reduce gut inflammation, strengthen the intestinal lining barrier and influence mood.