Are Green Beans AIP Compliant?

Green beans are one of those foods that cause a lot of confusion when it comes to following the Autoimmune Protocol (AIP) diet This vegetable belongs to the legume family, which is generally excluded on AIP, but the unique nature of green beans makes their status a little ambiguous In this article, we’ll take a closer look at green beans and whether or not they can be part of an AIP-compliant diet.

What are Green Beans?

Green beans, also known as snap beans or string beans, refer to the immature and edible pods of various cultivars of the common bean plant (Phaseolus vulgaris) These crunchy green pods are harvested before the beans inside have fully developed.

Botanically speaking, green beans are classified as legumes since they come from plants in the Fabaceae (aka Leguminosae) family Other well-known legumes include peas, lentils, chickpeas, peanuts and soybeans

However, green beans are unique among legumes in that we consume the pods, not the actual seeds/beans. The inner beans never fully mature before the pods are picked.

Why Are Legumes Excluded on AIP?

The Autoimmune Protocol aims to remove foods from the diet that are known to irritate the gut, cause intestinal permeability (“leaky gut”) and trigger inflammation.

Legumes are excluded for a few key reasons:

• Lectins: Legumes contain lectins, which are proteins that can bind to cell membranes and cause damage. Some people are more sensitive to lectins than others.

• Antinutrients: Legumes contain antinutrients like phytates and tannins that can impair digestion and nutrient absorption.

• Difficult to digest: Due to their tough outer shell, legumes can be difficult to digest properly. They tend to linger in the digestive tract where their proteins and carbohydrates can feed bad gut bacteria and cause fermentation.

• Inflammatory: For individuals with impaired gut function, legumes can trigger an inflammatory immune response.

Are Green Beans AIP Compliant?

The unique composition of green beans sets them apart from other legumes in some notable ways:

• Since green beans are harvested prematurely, the lectin content is lower than fully mature legumes. The outer pods are also more delicate and easier to break down during cooking and digestion.

• With less time to develop, green bean pods contain fewer of the antinutrients found concentrated in mature beans and seeds.

• Without the tough outer shell of dried beans, fresh green bean pods tend to be easier on digestion. The starch content is also lower.

• For many people, green beans do not provoke the same inflammatory reaction as most other legumes. This may be attributed to their lower antinutrient content and digestibility.

For these reasons, green beans are considered AIP compliant in the Modified AIP framework, though not in Core AIP which takes a stricter stance on legumes across the board.

Are Green Beans Safe for Everyone on AIP?

While green beans present less of an irritant compared to other legumes, they are not uniformly well tolerated. Some individuals may still react negatively. Here are a few factors to consider:

• Individual sensitivity: We all have unique metabolisms and immune systems. Some people are more reactive to certain compounds in foods. Listen to your own body’s signals.

• Gut integrity: Those with more severely damaged guts may not handle any legumes well initially. As gut health improves, green beans may be better tolerated.

• Preparation: How green beans are prepared impacts digestibility. Good chewing and thorough cooking helps break down compounds. Canning or overcooking can have the opposite effect.

• Portion size: Smaller servings may be better tolerated, especially at first. Too much volume of any veggie fiber can provoke digestive symptoms.

• Quality: Conventionally grown green beans are more likely to contain pesticide residues that impair detoxification pathways. Prioritize organic.

Tips for Incorporating Green Beans on AIP

If you decide to experiment with bringing green beans back into your AIP diet, here are some tips:

• Introduce them later in the elimination phase after giving your body time to heal initially without legumes.

• Start with a small serving size of just 2-4 oz to assess tolerance.

• Purchase organic green beans whenever possible to reduce pesticide exposure.

• Prepare them thoroughly – steaming, sautéing or roasting aids digestibility. Undercooking makes them harder to break down.

• Chew beans very well to help break down fiber and cell walls before swallowing.

• Avoid canned or frozen green beans, which are less nutritious and use higher heat processing.

• Pay attention to how your body responds in terms of energy, cravings, pain levels, etc. Discontinue use if any sensitivity is noticed.

• Consider following a modified reintroduction protocol, eliminating again for a period before retesting beans.

The Takeaway on Green Beans and AIP

While green beans belong to the legume family, their unique nature makes them less likely to provoke an inflammatory or autoimmune reaction compared to most other beans, peas and lentils. Following the Modified AIP framework, organic green beans can be carefully incorporated back into the diet by those able to tolerate them. However, stricter Core AIP excludes all legumes, including green beans. As with any new food, listen to your body’s feedback and discontinue beans if any digestive distress or other symptoms develop. With a little trial and observation, you can determine if fresh green bean pods fit into your own personalized version of AIP.