Beans, beans, the magical food.  The more you eat, the better your gut health.

Beans are an excellent source of fiber and protein to keep away hunger.  White beans are known as the highest fiber bean at 10.5 g per 100 g serving.  They’re also an excellent source of potassium!  The best part is that they have a perfect balance of complex carbohydrate and protein to provide a slow and steady source of glucose.  This is unlike a simple carbohydrate which can spike your blood glucose and cause the infamous “crash”.  If you’re looking for a gut health boost, see how incorporating more beans in your diet can help.

Beans are an Excellent Source of Fiber

Beans provide the body with soluble fiber, which has been known to control blood cholesterol levels.  Studies show that 10 grams of soluble fiber per day can reduce LDL (the “bad”) cholesterol by up to 10%.  Here are some other reasons to boost your fiber intake.

  • Fiber helps you feel full so you can minimize your intake throughout the day.
  • Fiber binds to fat and sugar during digestion which reduces the amount of calories absorbed.
  • Lowers your risk of heart disease by 9% for every 7 grams of fiber eaten daily, according to over 20 studies published in the BMJ.
  • Boost your gut health by feeding your microbiome a healthy fibrous diet daily and lower overall inflammation.
  • Fiber helps you become more “regular” by making poop softer and bulkier to speed up the process.
  • Soluble Fiber helps to eliminate toxins from your body by soaking up things like: excess estrogen, unhealthy fats, chemicals, etc.

Beans Boost Gut Health

Diets high in fiber create an environment suitable for a king, or at least your microbiome which can lower overall inflammation. (read more about a healthy microbiome here.) But, did you know that beans contain both soluble and insoluble fiber, which work together to create the perfect combination?  While soluble fiber helps to slow down digestion and help keep you feeling full longer, insoluble fiber helps to prevent constipation.  Beans are also full of B vitamins which help to boost your energy and reduce inflammation.  This allows you to increase overall weight loss; the perfect antidote to a healthier gut.

Heritage White Bean Soup Recipe for Gut Health

Serves 4 to 6

Cook Time: 35 minutes

This heritage white bean soup is perfect for fall and winter to help keep you full longer.  Boost gut health when you need it most by using high quality bone broth in the recipe.  This recipe is quickly made and perfect for a busy weeknight when you want leftovers for lunch.


1/2 c ghee

6 c cooked white beans (2 cups when dried)

20 oz Osso Good Signature Bone Broth

4 c spinach

2 garlic cloves, minced

1 Tbsp fresh rosemary, finely chopped

salt and pepper to taste


  1. Add ghee and garlic to a cast iron pot over medium heat; stirring frequently for about 2-3 minutes.
  2. Add the cooked white beans along with rosemary, a pinch of salt, and pepper.  Simmer over medium heat for 8-10 minutes.
  3. Remove 1/2 c beans from the pot and add to the bone broth.  Blend until smooth.  Add back to the pot, along with spinach.
  4. Simmer for 20 minutes.  Season to taste and enjoy!


Osso Good is the source for small batch organic bone broths online and in the San Francisco Bay Area. For more information, please visit our website at <a href=""></a>.