Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Legumes, which include beans, lentils, peas, and related plants, have a well-established scientific basis for supporting large intestine (colon) health. Their primary contribution comes from their high dietary fiber content, especially insoluble fiber, which is known to promote regular bowel movements and help prevent constipation. Fiber acts as a prebiotic, serving as a food source for beneficial gut microbiota, which ferment fiber into short-chain fatty acids (SCFAs) like butyrate. SCFAs play a key role in maintaining colonocyte (colon cell) health and reducing inflammation in the colon, which may lower the risk of colorectal diseases, including colon cancer.

Numerous clinical and epidemiological studies have demonstrated that increased legume consumption is associated with improved bowel function, increased stool bulk, and a reduced risk of colorectal cancer. For example, a meta-analysis published in the journal Nutrients (2017) found that higher intake of legumes was inversely associated with colorectal cancer risk. Additionally, legumes are low in fat and contain resistant starches, which also contribute to gut health and metabolic benefits.

While traditional medicine systems may also recommend legumes for general digestive health, the primary justification for their use in supporting the large intestine is rooted in scientific research on fiber, gut microbiota, and colon health. Therefore, the evidence supporting their use is considered moderate and based on contemporary nutrition science.

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