Beans/legumes
As it turns out, Toombs-Withers says adding a serving of legumes to your plate regularly may help boost your metabolism and even improve your gut health over time. We'll dive into how it can help both of these functions below.
How do beans boost metabolism?
Beans may not be the first thing you think of when you imagine metabolism-boosting foods that can help you crush your workouts and burn calories. However, Toombs-Withers tells us that making this unassuming protein a part of your daily diet can do wonders for your weight loss goals.
So, how do they work? "Beans boost metabolism by slowly releasing carbohydrates into the blood stream to provide more lasting energy without a quick insulin spike and 'sugar crash' from more processed carbohydrates," she explains. While you may think that all carbs are bad, that's not necessarily the case. Eating healthy carbs like the kind found in legumes is a great way to give your body the glucose your cells need for energy and, in turn, give your metabolism a boost.
Make sure to strength train
However, diet alone likely won't be enough for a lasting change in your metabolism. As Gomer notes, "The most effective way to increase metabolism is to build muscle." You can do this in part by loading up on healthy proteins like beans, but remember that your workout routine is also essential. She recommends strength training: "Take a class or get some dumbbells and follow a program. Tons of places – IG, YouTube, tons of fitness apps are available to lift at home with a set of dumbbells," she says. "Muscle is metabolically active tissue. It needs calories even at rest. Fat, unfortunately needs very few calories at rest. The more muscle on your body, the more calories the body demands, meaning the faster your metabolism will be." Got it!
How do beans aid digestion?
If you're looking to improve your gut health and keep your digestive system running smoothly, one of the most important factors to consider is your fiber intake. And luckily, beans are packed with the stuff. "Beans aid in digestion due to their high fiber content which helps to move food through the gut and promote a healthy gut flora for optimal digestion," Toombs-Withers tells us. In addition to the hearty helping of fiber to keep you regular, beans also contain prebiotics, which are a type of healthy bacteria that can help restore balance in your gut microbiome.
The power of prebiotics and probiotics for digestion
Gomer notes that many people see improvements in their digestive system when they up their probiotic and prebiotic intake. "Some clients respond to prebiotics and probiotics to aid in digestion. Taking prebiotics and probiotics together can help with microbiome therapy and relieve digestive issues," she says. "They can be taken in combination in supplement form or can be eaten." In addition to beans, "prebiotics are found in whole grains, bananas, onions, garlic, greens, and artichokes," and "probiotics are found in foods like yogurt and sauerkraut." It's important to remember, though, that everyone responds differently to different foods, and prebiotics and probiotics don't do the trick for everyone.
Other factors to consider for digestive health
Sometimes the key to a healthy gut isn't adding a certain food to the mix, but rather cutting damaging foods out. Gomer says the top 3 culprits are typically gluten, industrial seed oils, and dairy. "I teach clients to read food labels—particularly the ingredients list. In the beginning it’s a bit annoying but once the person figures out what works and what doesn’t it becomes much easier," she says. "I don’t recommend eliminating every possible culprit at once. Ideally eliminating the food for a week (or ideally 2 weeks) and then adding it back in to see if there is a response is the best way of approaching the issues." Got it!
The bottom line
At the end of the day, there's no miracle-working food that can solve all of your digestive problems and skyrocket your metabolism. Remember that what works for someone else might not necessarily work for you—and that includes eating beans! However, if you're just looking to add some healthy foods to your diet that can help aid your body's functions, beans are typically a great way to go.