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Where does the bean protocol come from? -

Biochemist Karen Hurd devised the bean protocol diet in the early 1990s. After her daughter was exposed to pesticides, Hurd began to research ways to detox the liver and kidneys using nutrition.

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Where does the bean protocol come from? -

By optimizing the health and detox function of the liver and kidneys using food, Hurd aimed to find a way of eating that supported the body to heal.

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Why beans? -

Beans are very high in soluble fiber, i.e. plant food that can't be broken down by the body's digestive enzymes.

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Why beans? -

Instead, soluble fiber attracts water to form a gel-like substance in the digestive system. This helps with the elimination of waste material from the body.

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Detoxification -

Toxins, chemicals, and excess hormones have to be removed from the body through elimination (using the bathroom). Soluble fiber binds to these materials and bile in the body to help remove them.

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Detoxification -

To help eliminate toxins, bile released from the liver breaks them down. This bile is recycled in the body, between the liver and small intestine and back again.

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Elimination -

Once toxins bind to fiber in the digestive tract, they leave the body and don't re-enter the circulatory system. If this process doesn't happen regularly, the body becomes sluggish.

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Estrogen -

It's important that estrogen doesn't build up in the body. This fat-soluble hormone is recirculated in the bloodstream where there is a low-fiber diet/poor elimination.

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Soluble fiber -

The high soluble fiber in beans, helping the body to more effectively remove toxins and hormones from the body, was the basic idea behind the bean protocol diet.

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Digestive issues -

But, many people suffer digestive problems when they consume beans. Certain gut bacteria feed on soluble fiber releasing gas, causing less than desirable consequences. 

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Lessened effects -

However, proponents of the bean protocol diet claim these effects subside over time as the body adjusts to the new soluble fiber content in the diet.

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Temporary effects -

Is the temporary discomfort worth it? There is a lot of research to suggest eating a diet rich in fiber has numerous health benefits.

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Gastrointestinal health -

The role of fiber in gastrointestinal health is undeniable, as it feeds the friendly bacteria in the gut, helping to balance the gut microbiome.

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Health benefits -

A high-fiber diet has been shown by research to help regulate blood sugar, reduce the risk of heart disease, diabetes, obesity, and irritable bowel syndrome (IBS), and to support weight loss.

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What's involved -

The official diet plan involves eating soup beans and/or lentils three to six times per day, for at least three months.

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Offshoot diets -

Other, similar diets have sprung up such as 7 day Bean Diet for weight loss or a 30-day weight loss Bean Diet meal plan. Their function differs from the Protocol, as these plans are focused on how you can use beans to lose weight.

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Protocol food list -

According to the Protocol, as well as the servings of beans or lentils, you should limit the amount of fat you eat when you cook your beans.

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Protocol food list -

Three palm-sized servings of a complete protein, that's efficient and lean, should be consumed with the beans. This includes low-fat meat, eggs, poultry, fish, and seafood.

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Vegetables on the Protocol -

Three to five servings of one cup of vegetables, or one to one-and-a-half cup servings of leafy greens, should also be consumed each day. These vegetables help to provide insoluble fiber that complements the soluble fiber component of the diet.

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Vegetables on the Protocol -

Tomatoes, green beans, and sweet potatoes are considered vegetables while foods like kale, spinach, arugula, and endives are examples of leafy greens. Foods like corn and potatoes are considered starches, not vegetables.

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Unsaturated fats -

Nut or seed oils that are liquid at room temperature, as well as food including avocado and nuts, are considered unsaturated fat. 

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Not recommended -

Coconut oil and butter are considered saturated fats, and therefore are not recommended in the Protocol.

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No caffeine, dairy, saturated fats, or alcohol -

Caffeine in any amount is not allowed on the diet, as it can trigger a cortisol response. Dairy, saturated fats, chewing gum, alcohol, processed food, and sugar or sweeteners of any kind are also discouraged.

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Filtered water -

It's recommended to drink around 3 liters (96 ounces) of purified water per day, preferably warm or hot. However, the ideal amount will vary, depending on the weight of the person drinking it. It's claimed this helps to prevent dehydration and boosts the metabolic rate. 

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Things you can still have - However, supplements, sparkling water, and condiments like ketchup are allowed if they have less than five grams of sugar per serving. Sparkling water doesn't count towards water intake.

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Other recommendations -

Alongside the food recommendations and water intake, it's advised to get at least eight hours of sleep per night, or 56 hours per week.

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Other recommendations -

The Protocol recommends gentle exercises, such as walking, slow-paced yoga, or pilates be incorporated alongside the meal plan.

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Why try the Bean Protocol Diet? -

The main reason to try the Bean Protocol Diet is to help balance hormones. However, you should always contact your healthcare provider before making changes to your diet.

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Slow cook to ease digestion -

By soaking beans overnight and then pressure cooking them, the impact of their lectin and phytic acid content (on the digestive system) is lessened. In other words, the beans are easier to digest.

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Benefits and claims -

While the benefits of eating a high-fiber diet are well-researched, many of the claims about the Bean Protocol Diet are anecdotal. Adding more beans to your diet is a great way to add more much-needed fiber, even if you don't try the full Bean Protocol Diet for yourself.

Sources: (CBS News) (Simple Gold Life) (YOU'RE GREAT) (Diet Spotlight) (Marathon Handbook) (Primary Beans)

See also: Does chlorophyll detox the body?

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