What are the side effects of regularly eating legumes

Regular consumption of legumes generally does not produce significant side effects, but excessive consumption may cause gastrointestinal discomfort or affect nutrient absorption. Beans are rich in high-quality protein and dietary fiber, and a reasonable intake is beneficial for health. Beans contain high levels of dietary fiber and oligosaccharides. Moderate consumption can promote intestinal peristalsis, but consuming large amounts in a short period of time may cause discomfort such as bloating and increased exhaust. People with weaker gastrointestinal function are more likely to experience such reactions. It is recommended to gradually increase intake from small amounts and cook thoroughly to reduce digestive burden. Phytic acid in legumes can bind with some minerals, and long-term excessive consumption may affect the absorption of trace elements such as iron and zinc. Pairing with foods rich in vitamin C can alleviate this phenomenon.

Some special populations should be cautious when consuming legumes. Patients with gout or hyperuricemia should control their intake of soy products, as high levels of purine in legumes may exacerbate symptoms. Patients with autoimmune diseases may be sensitive to lectins in legumes and need to adjust their diet according to individual circumstances. Soybeans and their products contain phytoestrogens, and excessive intake by individuals with thyroid dysfunction may disrupt hormone balance, but legumes within the normal dietary range are usually safe.

It is recommended to pair legumes with grains in daily diet to improve protein utilization, such as red bean rice, tofu stir fried vegetables, etc. Different beans can be rotated and selected to avoid excessive intake of a single variety. Thoroughly soaking and cooking before cooking can reduce anti nutritional factors and improve digestion and absorption rates. Individuals who are allergic to legumes or have specific health issues should consult a doctor or nutritionist to develop a personalized dietary plan.