What it is:
In the 1990s, former military biochemist and current nutritionist, Karen Hurd, developed the Bean Protocol after her 18-month-old daughter was exposed to organophosphates (found in insecticides), leading to seizures and near-death liver failure. After doctors could not devise a solution, she began reading and researching for herself and found that soluble fiber might help detoxify her daughter's liver from the toxin buildup.
Although these specific organophosphate compounds are no longer in current-day usage, there are a growing number of other harmful pesticides and current fertilizers that mingle in our food and water supplies today.
Enterohepatic circulation refers to the circulation of substances from the liver to your digestive system. Liver enzymes and substances, namely bile, help emulsify dietary fat and detoxify your body. Bile attaches to toxins and eliminates them through the digestive system.
When your body does not have adequate soluble fiber and prebiotics (found in beans!), 95% of bile is recirculated in your body. This recirculation includes toxins referred to as enterohepatic recirculation. Recycling saves energy, but if you have an overload of toxins, it might result in health issues due to the toxins becoming more concentrated over time. Fat-soluble fiber binds to bile, excretes the toxins through defecation, and heals digestive issues allowing beneficial bacteria to flourish.
Purported claims:
The Bean Protocol developed by Hurd is not your typical diet but a health aid used to assist the liver in detox and healing the body. The protocol has many health claims, such as reversing Type 2 diabetes, PCOS, infertility, and reducing inflammation.
What the science says:
There is limited research on the association of fiber and enterohepatic recirculation for toxins and disease reversal. However, there is evidence that increased fiber intake in the diet is related to a decreased incidence of many chronic conditions, including diabetes and cancer. Some studies have shown that soluble fiber does affect the circulation of bile salts and reduces the amount of circulating cholesterol.
The Microbiome:
There is evidence that prebiotic fiber is beneficial for liver health, specifically lowering cholesterol. Most typically, the more fiber one consumes, the more diverse the gut microbiome is, and the more the beneficial bacteria can flourish. Some studies have shown that a more diverse microbiome is related to better health outcomes and a more positive response to environmental changes. More fiber in the diet allows for increased mucins, which protect the gut from stress and harmful substances. Thus, the more fiber in your diet, the more likely your body is able to get rid of unwanted substances and boost the immune system.
The specifics:
Whole foods, such as beans, are the best source of fiber over fiber supplements. Fiber supplements can be beneficial and "supplement" one's diet, but most of one's fiber intake should come from whole foods. They offer fiber, phytonutrients, and micronutrients that benefit the digestive system and are difficult to replicate.
So what exactly is the bean protocol?
The Bean Protocol:
Involves eating beans or lentils 3-6x/day depending on the severity of your condition for a minimum of 3 months, including dry beans, canned beans, and bean flours. (The lifecycle of a red blood cell is about 3-4 months).
No caffeine, no sugar, no dairy, no gluten, no alcohol, no soy while following the protocol.
Consume 3 servings of LEAN, complete protein with a serving of beans daily
Hurd suggests your complete protein sources come from animal products.
Consume unsaturated fats with salts while avoiding eating beans and fats together (waiting at least 1.5 hours in between).
Consume at least 1 gallon of purified water per day, preferably warm or hot.
For more information, visit Karen Hurd’s website.
Will this benefit you?
Most likely, yes!
Increasing fiber intake is almost always beneficial for your health. If you have a digestive issue, please consult your healthcare team before adding more fiber to your diet.
Still curious to try it? If you do, here’s what to keep an eye on:
In order to benefit from beans and increased fiber intake overall:
Make sure you are staying hydrated, especially with any increased activity.
If you are not used to consuming high fiber regularly, it might be beneficial to start slowly. A rapid increase in intake may cause GI distress and discomfort. So gradually increase your intake and frequency.
References and additional reading:
Podcasts:
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