Beans may get a bad rap for making people gassy, but that’s no reason to cut them out of your diet. Experts recommend you consume up to 3 cups of the legumes a week—because they are so good for your health. And the more you eat, the less likely you are to have tummy trouble. “People who eat beans on a consistent basis experience less gas and bloating than people who consume them less often,” says Cynthia Sass, MPH, RD, Health’s contributing nutrition editor. You have so many varieties to choose from—black beans, navy beans, and kidney beans to name a few!

Beans pack a lot of fiber

Beans are good for digestion

Beans can help regulate blood sugar

Beans can help lower cholesterol

Beans are good for your heart

Beans can keep weight in check

Beans are high in iron

Beans are a good source of B vitamins

They may reduce cancer risk!

So get out there and eat some beans!