The latest wellness craze isn’t about expensive supplements, detox teas, or complicated meal plans. It’s about beans. That’s right; the humble bean — inexpensive, versatile, and chock full of fiber — is having its moment in the spotlight. A trend known as #BeanTok has taken over TikTok, with thousands of creators sharing how they’re incorporating these mighty legumes as an easy and affordable way to support gut health.
Fans of the trend say that having just two cups of beans per day has helped them feel fuller for longer, has improved digestion, and, in some cases, has helped them cut back on grocery bills. It’s a refreshing change of pace in the wellness space, where the newest health fads tend to cost a small fortune.
What Is #BeanTok, Exactly?
The idea behind #BeanTok is simple: Add more beans to your daily diet, ideally around two cups a day. The trend celebrates all types — from canned black beans and kidney beans to lentils, chickpeas, and navy beans. Some users are even experimenting with bean-based desserts and smoothies.
But does research back up the hype? Studies have indeed linked beans to improved gut health and longevity. Beans are rich in fiber, protein, and prebiotics — the stuff that helps feed healthy gut bacteria and keep the body functioning at its best. They’re also inexpensive and shelf-stable, making them a rare trifecta of healthy, cheap, and convenient.
“Because of their fiber, beans can play a significant role in using food as medicine,” says Mopelola Adeyemo, MD, a clinical nutritionist at UCLA Health.
Just half a cup of black beans contains about eight grams of fiber — roughly 25% of the total you need in a day. According to the American Society for Nutrition, only about 7% of Americans actually meet the recommended daily fiber intake.
Consuming more fiber has been shown to do far more than just keep digestion running smoothly. Studies suggest that a high-fiber diet can help regulate blood sugar, lower cholesterol, and even reduce inflammation. Perhaps most importantly, increased fiber intake has been linked to a lower risk of developing colon cancer — a disease that’s been rising at alarming rates, particularly among younger adults.
But not everyone is diving in without caution. Dietitians have pointed out that eating two cups a day right off the bat might be, well, a lot.
“Two cups of beans would be around 25 grams of fiber, which is a huge increase all at once and could lead to a number of digestive symptoms,” Kirsten Jackson, an IBS dietitian based in the U.K., told the New York Post. She added, “My advice is to introduce beans slowly and play around using canned versions and smaller portions.”
How People Are Getting Their Daily Beans
TikTokers have gotten creative finding ways to incorporate beans into their everyday meals. Bean salads and chili are the obvious go-tos, but some users are adding beans into pasta sauce for extra creaminess or mashing chickpeas onto toast as a protein-packed spread. One TikToker shared how she blends up leftover beans and combines them with pasta sauce to create a healthy and flavor-packed chicken parm dinner.
Canned beans are another favorite among #BeanTok devotees for their convenience and price.
“Canned beans are an amazing, accessible, cheap and nutritious addition to anything,” said one Redditor, adding, “It is ideal to rinse well before using to avoid digestive upset. But so versatile and easy to always have on hand. Highly recommend having a variety available at all times.”
Others have leaned into bulk cooking, making big pots of beans on Sunday and using them throughout the week in different side or main dishes.
“A big batch of beans is a cheap, easy, low-effort way to get protein on your table,” says one TikToker, adding that “prepping a big batch of beans is always a must every week at our house.” She also notes that incorporating beans into instant pot recipes can be a great way to feed aging family members who need “soft and low sodium food.”
A Trend That’s Actually Affordable
In today’s social media world where “wellness” often means pricey supplement and ingredients you can’t even pronounce, #BeanTok feels refreshingly down-to-earth. A can of beans typically costs less than a dollar, and dry beans are even cheaper (you just have to rehydrate them by soaking them overnight before cooking).
Of course, like any trend, moderation is key. Nutrition experts say eating beans everyday is great — just maybe not two cups’ worth right off the bat. Still, as far as viral food challenges go, this one might be the most practical (and affordable) yet.
“My advice is to introduce beans slowly and play around using canned versions and smaller portions,” recommends Jackson.
So if you’re looking to join the #BeanTok movement, grab a can opener and let your imagination flow. Whether you throw them in a salad, stir them into pasta, or whip up them up in a chili, one thing’s certain: Beans are having a moment.
More affordable grocery tips:
- The 10 Pantry Essentials That Help This Mom Slash Her Grocery Trips (and Save Money) — Feeding a family of four on just $300 a month might sound impossible — but one mom on TikTok has it down to a science.
- 11 Clever and Delicious Hacks to Elevate a Can of Baked Beans — Sometimes a can of baked beans really hits the spot in a way that other things can’t.
- 11 Cheap and Healthy Recipes That Start With a Can of Beans — There are tons of recipes to explore that start with a can of beans — here are some of our favorites.
