13. Beans, peas and lentils
Beans and pulses are rich in fibre which it’s thought that many of us don’t get enough of in our diets, especially with the advent of low carbohydrate diets.
Fibre helps to keep our bowels regular by bulking up the stools, allowing them to pass through the digestive system more easily. The fibre in beans, peas and pulses is known as soluble fibre as it dissolves in the water in our gut. This also helps to keep our stools soft, helping to prevent constipation. A high-fibre diet helps to lower the risk of bowel cancers by making sure the bowel is kept clear of stale foods and toxins.
So, fill up on all kinds of beans, including baked beans, lentils, peas and chickpeas, at least three times a week. If you’re vegetarian or vegan, these also provide plenty of protein that you might need to think more carefully about when you don’t eat meat, eggs or dairy products.