Scientists reviewed 29 studies to see if eating beans, lentils, and other legumes affects liver health and gallstones. They found that people who eat more legumes seem to have less fatty liver disease, which happens when too much fat builds up in the liver. The research on gallstones was less clear. While most studies weren’t high quality, the few good ones showed eating legumes might protect your liver. This matters because fatty liver disease is becoming more common as people eat more processed foods and gain weight.

The Quick Take

  • What they studied: Whether eating beans, lentils, chickpeas, and other legumes affects fatty liver disease and gallstones
  • Who participated: Data from 29 studies involving people aged 2 years and older from around the world
  • Key finding: People who eat more legumes appear to have lower risk of fatty liver disease, but the evidence for gallstones is unclear
  • What it means for you: Adding beans and lentils to your diet may help protect your liver, but more research is needed to be certain

The Research Details

This was a scoping review, which means researchers searched through thousands of scientific papers to find all studies about legumes and liver health. They looked through nearly 20,000 research papers and found 29 that specifically studied whether eating beans, lentils, and similar foods affects fatty liver disease or gallstones. Most of the studies they found simply observed what people ate and tracked their health over time, rather than having people change their diets in a controlled way.

This type of research is important because it gives us the big picture of what scientists know so far. By combining results from many different studies, researchers can spot patterns that might not be obvious from just one study alone.

The researchers noted that most studies were of moderate to poor quality, meaning the results should be interpreted carefully. Only a few studies were considered high-quality, which limits how confident we can be in the findings.

What the Results Show

The review found 17 studies on fatty liver disease and 12 on gallstones. For fatty liver disease, the few high-quality studies consistently showed that people who ate more legumes had lower risk of developing this condition. Fatty liver disease happens when fat builds up in the liver, often due to poor diet, obesity, or diabetes. The protective effect of legumes makes sense because these foods are high in fiber and protein while being low in the types of fats that can harm the liver. However, the researchers emphasized that most studies weren’t designed well enough to prove that legumes directly prevent liver problems.

For gallstones, only one high-quality study was found, and it suggested legumes might be protective. Gallstones are hard deposits that form in the gallbladder and can cause severe pain. The lack of good research on this topic made it impossible to draw strong conclusions about whether legumes help or hurt gallbladder health.

This review represents the first comprehensive look at legumes specifically and liver health. Previous research often lumped legumes together with other plant foods, making it hard to understand their unique effects. The findings align with broader research showing that plant-based foods generally support liver health.

The biggest limitation was that most studies were observational, meaning they couldn’t prove that legumes directly caused the health benefits. People who eat more legumes might also have other healthy habits that protect their liver. Additionally, studies used different definitions of legume consumption and measured different health outcomes, making it hard to compare results.

The Bottom Line

Based on this research, adding beans, lentils, chickpeas, and other legumes to your diet appears to be a good choice for liver health. Aim for at least 2-3 servings per week, though daily consumption may be even better. However, don’t expect legumes alone to fix liver problems - they work best as part of an overall healthy diet.

This information is most relevant for people at risk of fatty liver disease, including those who are overweight, have diabetes, or eat a lot of processed foods. People with existing gallbladder problems should talk to their doctor before making major dietary changes.

Liver health improvements from dietary changes typically take several months to become noticeable. Consistent legume consumption over 6-12 months would likely be needed to see meaningful benefits.

Want to Apply This Research?

  • Track servings of legumes consumed daily, aiming for at least 1/2 cup of cooked beans, lentils, or chickpeas per serving
  • Start by adding one serving of legumes to your diet three times per week, such as adding chickpeas to salads or having lentil soup for lunch
  • Monitor weekly legume intake and note any changes in energy levels or digestive comfort over 3-6 months while maintaining this dietary pattern

This information is for educational purposes only and should not replace medical advice. People with liver disease, gallbladder problems, or other health conditions should consult their healthcare provider before making significant dietary changes.