Q. I keep hearing that beans are good for you. But don’t they cause inflammation, and shouldn’t you avoid that? – Anonymous
A. Beans might cause a little “inflation” in your intestines if you’re not used to eating fiber. But inflammation? Quite the opposite, probably because of that very fiber. A high-fiber diet reduces levels of an inflammatory red flag — C-reactive protein, or CRP — in your blood. Elevated CRP may be a risk factor for heart attack and stroke. It’s possible that fiber helps prevent serious damage to the cardiovascular system caused by rogue molecules called free radicals. One study found that eating 30 grams of fiber a day could slash CRP levels by 18 percent. One cup of black beans brings you more than half that (19.4 g) while delivering just 190 calories. But if you haven’t been eating fiber, don’t pile on all 30 grams at once, or you’ll produce enough gas to clear out any elevator pretty quickly. Start with 1 to 2 grams, and gradually increase it. The product Beano also can deflate the chances of gas from beans; soaking dried beans ahead of time is useful as well, and it won’t affect the fiber benefits.
