Do You Really Need 2 Cups of Beans a Day? The Truth Behind the BeanTok Challenge

Nichole Dandrea-Russert
10 hours ago
4 min read

black beans — image credit: Mikey Frost, Unsplash

If your social feed looks anything like mine, you’ve probably seen the BeanTok challenge encouraging people to eat two cups of beans a day to fight inflammation, boost mood, and curb sugar cravings. And listen—I adore beans. I’ve been professionally (and personally!) hyping them for years.

So seeing beans finally having a pop culture moment feels a little like watching your quiet, thoughtful best friend suddenly become reality TV royalty.

But like a lot of nutrition trends online, there’s nuance here. Two cups of beans isn’t necessarily bad—it just may not be necessary for most people.

So let’s talk about what’s actually happening inside the body when we eat beans, how much we truly need, and how to enjoy them in a way that helps your gut—not… detonates it.

So… How Many Beans Do We Actually Need?

Let’s anchor ourselves in something that’s not TikTok: long-term evidence and real-world populations.

The USDA Dietary Guidelines recommend about ½ cup of cooked beans per day (about 3 cups per week). Meanwhile, in the Blue Zones®—regions around the world where people routinely live past 100 in good health—folks typically eat ½ to 1 full cup of beans daily as part of a plant-forward lifestyle.

So yes, half a cup to a cup per day is where we see consistent, research-backed benefits.

If you’re already a bean-lover and two cups feels natural for you, that’s absolutely fine. But if you’re new to beans and decide to jump straight to two cups… let’s just say the people standing behind you may not thank you. 😅

Why Beans Deserve the Spotlight (and Then Some)

legumes and beans — image credit: Monika Borys, Unsplash

Beans are ridiculously nutrient-dense for how simple and affordable they are. In just ½ cup of cooked beans, you’re getting a balanced blend of:

7–9 grams of plant protein
5–10 grams of fiber, including resistant starch
Complex carbohydrates that provide steady, sustained energy
Minerals like magnesium, potassium, and iron
B vitamins—especially folate and B6
Phytochemicals that act like antioxidants and protect your cells

This combination does a lot of heavy lifting in the body. Beans help regulate blood sugar, support healthy digestion, reduce hunger and cravings, and provide slow, steady energy that lasts. They help you feel satisfied, not just “full.”

And that fiber? That’s where the magic happens.

Beans and Your Gut: The Friendship You Didn’t Know You Needed

Beans contain both soluble and insoluble fiber, which benefit the gut in different but complementary ways.

Insoluble fiber helps keep things moving along (goodbye constipation!). It supports regularity and helps the body eliminate waste and toxins efficiently.
Soluble fiber has a more behind-the-scenes role. It feeds beneficial gut bacteria, who turn that fiber into short-chain fatty acids. These compounds help strengthen the gut lining, regulate inflammation, and support feel-good neurotransmitter production.
Resistant starch, also found in beans, isn’t digested in the small intestine. Instead, it travels to the colon where it becomes premium fuel for your good gut bacteria. When these microbes ferment resistant starch, they produce even more of those beneficial short-chain fatty acids that support gut integrity, balanced blood sugar, and a calmer, more resilient immune system.

This is a big deal because gut health and mental health are deeply connected. The gut produces about 90% of the serotonin in the body—the neurotransmitter that contributes to happiness, emotional balance, and sleep quality.

So when we’re eating beans, we’re not just supporting digestion—we’re nurturing mood, resilience, and overall emotional well-being.

Beans and the Ozempic Connection

If you’ve heard of Ozempic or similar medications, you may know they work by mimicking GLP-1, a hormone that slows digestion and signals satiety.

Here’s the fascinating part:Beans stimulate the body’s natural release of GLP-1.

Their blend of:

Plant protein
Soluble fiber
Resistant starch
And the short-chain fatty acids created in the gut

…works together to help you feel full longer, avoid blood sugar spikes, and regulate appetite. It’s the same pathway—just achieved through nourishing food instead of medication.

2 Cups of Beans a Day May Be a Lot if You're New to Beans

Your gut bacteria love fiber, but they also need time to adjust to more of it. Jumping from zero to two cups overnight can lead to bloating, cramping, and … trumpet songs.

A gentler approach:

Start with 2–4 tablespoons of beans per day
Increase slowly over 1–2 weeks
Drink plenty of water
Try lentils or split peas first—they’re naturally easier to digest compared to kidney or black beans

When cooking dried beans, follow these steps to enhance digestibility:

Soak them for 12–24 hours.
Change the water halfway.
Discard the soaking water.
Add fresh cooking water.
Include a strip of kombu (seaweed) during cooking can help reduce gas-forming compounds.

What About Canned Beans?

Canned beans are wonderful and something I personally always have on hand. They’re fast, convenient, nutritious, and make it easier to eat well on busy days.

Just give them a quick rinse to reduce sodium and the compounds that can cause extra gas.

One of my favorite 5-minute meals: Whole grain tortilla + refried beans + tomato + romaine + onion + cilantro + avocado. Simple and so satisfying.