Dietitian warns #BeanTok trend could mess with your stomach

They may be the magical fruit, but this trend could leave your stomach feeling anything but enchanted.

#BeanTok is the latest health craze sweeping social media, with influencers urging viewers to eat two cups of beans a day for better gut health.

But a dietitian told The Post that piling on the pintos too fast could backfire on your belly — especially for people with a common condition that affects about one in seven US adults.

Rich in fiber, packed with probiotics and loaded with other gut-friendly compounds, beans are generally considered beneficial for digestive health.

But too much of a good thing could send you running for the bathroom.

“The average fiber intake in the US is just 10g (1/8 cup), which is only 30% of what it should be,” said Kirsten Jackson, a registered dietitian in the UK. 

“Two cups of beans would be around 25g of fiber, which is a huge increase all at once and could lead to a number of digestive symptoms,” she continued. 

That’s especially true for people with irritable bowel syndrome (IBS), a chronic disorder that affects the stomach and intestines.

“People with IBS often struggle to break down a type of carbohydrate in beans called galactooligosaccharides,” Jackson noted. “So trying this trend could lead to excess gas, abdominal pain, bloating and loose stools.”

She added that people without the condition may also experience digestive digestive discomfort if they suddenly started shoveling down beans by the bowlful, though their tolerance would likely be higher.

“My advice is to introduce beans slowly and play around using canned versions and smaller portions,” Jackson told The Post.

Most beans, she explained, are high in FODMAPs, meaning they contain certain carbohydrates that can be difficult for some people to digest and absorb properly in the small intestine.

When these undigested carbohydrates reach the large intestine, gut bacteria ferment them, producing gas and other byproducts that can trigger bloating, cramping, diarrhea and general digestive discomfort — particularly in people with sensitive stomachs or IBS.

Other foods high in FODMAPs include apples, cherries, garlic, onions, artichokes, dairy-based milk products like yogurt and ice cream, and wheat-based products such as cereal or bread.

To avoid these symptoms, Jackson said people should start with small amounts of beans, such as 18 grams of baked beans or 17 grams of kidney beans.

“However, if beans are sat in water for long periods — like in canned varieties — then FODMAP content reduces significantly,” she said, noting that the FODMAPs leach into the water, making the beans easier to digest.

That means you could eat 86 grams of canned kidney beans and still stay in the low-FODMAP zone, compared to just 14 grams of dried kidney beans that have been boiled, Jackson explained.

Jackson shared other tips for better tolerating beans in a recent Instagram video, including recommending alpha-galactosidase supplements.

This enzyme, she explained, breaks down the hard-to-digest carbohydrates before they reach the large intestine, preventing fermentation and the resulting excess gas.

She also urged people to pay attention to their gut microbiome.

“If beans cause excessive symptoms, it can be a sign that your microbiota isn’t fully functioning properly,” she said.

“Improving sleep quality, exercising regularly, managing stress, and eating a diverse, plant-rich diet can all help encourage a healthier balance of microbes in your gut, which in turn helps your gut process beans more comfortably.”