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  • 35 of the Best Bush Bean Varieties to Grow at Home

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    Filet Cultivars

    Compared to snap beans, filet beans are slimmer, and are usually prepared whole instead of cutting into pieces.

    A close up of a large wicker basket overflowing with green bush beans at a farmer's market with various other vegetables in soft focus in the background.

    Also called haricot verts or French filet beans, these tend to be very tender and make excellent side dishes.

    10. Beananza

    ‘Beananza’ was developed by Burpee to be an abundant producer of tender, stringless filet beans. Delectable seven-inch pods are dark green and fiberless.

    Small plants reach just 15 inches in height, perfect for container growing – and if picked regularly, they will keep producing for far longer than other cultivars.

    A close up square image of freshly harvested 'Beananza' pods set in a wooden bowl.A close up square image of freshly harvested 'Beananza' pods set in a wooden bowl.

    ‘Beananza’

    ‘Beananza’ comes to maturity in 55 days.

    You can find ‘Beananza’ seeds available exclusively at Burpee.

    11. Desperado

    This heavy yielding cultivar may make you want to hum a classic rock tune while you’re in the garden – but ‘Desperado’ will not leave you feeling desperate for bush beans.

    It will keep on giving and giving loads of delicious, dark green filet pods throughout the summer.

    These slim haricot verts are five and a half inches long, straight, and have brown seeds.

    Upright plants grow 12 to 15 inches tall, and have a high tolerance to mosaic virus.

    A square image of freshly harvested 'Desperado' beans set on a white surface.A square image of freshly harvested 'Desperado' beans set on a white surface.

    ‘Desperado’

    ‘Desperado’ is also highly heat tolerant, and will come to maturity in 55 days.

    You can find packets containing 200 seeds available at Burpee.

    12. Masai

    ‘Masai’ is an heirloom haricot vert that’s perfect for container gardening or small spaces.

    This open-pollinated French variety is disease resistant and reliable, producing slender green pods with white seeds.

    ‘Masai’ provides a harvest of stringless, four-inch-long “baby” filet bush beans that are tender, tasty, and easy to pick.

    Small, compact plants reach 12 inches in height.

    A close up of the bright green Phaseolus vulgaris 'Masai' beans set on a white surface. To the bottom right of the frame is a white circular logo with text.A close up of the bright green Phaseolus vulgaris 'Masai' beans set on a white surface. To the bottom right of the frame is a white circular logo with text.

    ‘Masai’

    Since plants are on the small side, they are not as high yielding as some other varieties, but the tradeoff is that they make excellent potted plants.

    Plants are resistant to mosaic virus, bacterial brown spot, and curly top virus.

    ‘Masai’ matures very early, providing a harvest in just 47 days.

    You can find ‘Masai’ seeds for purchase in packets of various sizes at True Leaf Market.

    13. Mascotte

    If you’re looking for a filet bush bean to grow in containers or small spaces, but want pods a bit larger than the baby filets that ‘Masai’ produces, ‘Mascotte’ is an excellent choice.

    A close up of a wicker basket with Phaseolus vulgaris in bright sunshine set on a wooden surface.A close up of a wicker basket with Phaseolus vulgaris in bright sunshine set on a wooden surface.

    In fact, ‘Mascotte’ even won over All-America Selection judges, who awarded it the prize for best new edible variety in 2014.

    ‘Mascotte’ is open-pollinated, and produces abundant harvests of six-inch-long filet beans in just 50 to 55 days.

    The green pods from this award winner are stringless, crunchy, and very tasty.

    Compact plants grow 16 to 20 inches tall, and hold pods above their foliage, making picking easy.

    Once the plants start producing, harvest every two to four days.

    A close up of a small terra cotta rectangular container with a Phaseolus vulgaris 'Mascotte' bean plant in flower. To the bottom right of the frame is a white circular logo and text.A close up of a small terra cotta rectangular container with a Phaseolus vulgaris 'Mascotte' bean plant in flower. To the bottom right of the frame is a white circular logo and text.

    ‘Mascotte’

    This variety also has excellent disease resistance, standing up well against anthracnose, mosaic virus, and halo blight.

    You can find ‘Mascotte’ seeds for purchase at True Leaf Market, in packs of 1,000 or 10,000 seeds.

    14. Maxibel

    ‘Maxibel is a French heirloom that comes with the advantage of performing well in cool soils.

    This open-pollinated variety produces generous yields of tender, thin, filet style bush beans that are typically picked when they are six to eight inches long.

    Pods have an intense flavor. They are green with dark seeds, and stringless if picked young and often.

    A square image of 'Maxibel' pods set on a wooden surface.A square image of 'Maxibel' pods set on a wooden surface.

    ‘Maxibel’

    Plants grow to 15 to 20 inches in height, and reach maturity in 65 days.

    You can find seeds in a variety of packet sizes available at High Mowing Organic Seeds.

    15. Triomphe de Farcy

    Maybe container gardening isn’t your thing and what you really want is an early maturing filet style bush bean. If so, let me introduce you to ‘Triomphe de Farcy.’

    This is an open-pollinated French heirloom – sometimes called ‘Triumph de Farcy’ – that matures early and produces an abundant and flavorful crop.

    Its pods are green and sometimes streaked with purple. They are slender, crunchy, and stringless when picked young.

    Pods should be picked often, when they are three to six inches in length, for best texture and flavor.

    A close up square image of a pile of 'Triomphe de Farcy' pods in a wooden bowl.A close up square image of a pile of 'Triomphe de Farcy' pods in a wooden bowl.

    ‘Triomphe de Farcy’

    Plants have general disease resistance and reach 15 to 20 inches in height. You’ll be harvesting ‘Triomphe de Farcy’ beans in just 48 days.

    ‘Triomphe de Farcy’ seeds can be purchased in 2-ounce packets at Burpee.

    Long Podded Cultivars

    To contrast with the somewhat diminutive filet cultivars, I’m now going to explore the opposite end of the bush bean spectrum – varieties with particularly long pods.

    A close up of green bush beans washed but not trimmed, set on a wicker surface.A close up of green bush beans washed but not trimmed, set on a wicker surface.

    While they may not be as long as Chinese long beans, these long-podded varieties can give you more bean for your buck – and still have that familiar green bean taste.

    16. Big Kahuna

    ‘Big Kahuna’ is a bit of a paradox. It produces the largest pods of the 35 varieties presented here – yet these mammoth bush beans hang from compact plants that easily adapt to containers.

    ‘Big Kahuna’ produces green snaps that can reach a monster length of 11 inches, while still remaining crisp and tender and keeping their delicious, nutty flavor.

    Compact plants grow to 24 inches in height.

    A close up of a wooden bowl containing freshly picked Phaseolus vulgaris 'Big Kahuna' pods with foliage in the background in soft focus.A close up of a wooden bowl containing freshly picked Phaseolus vulgaris 'Big Kahuna' pods with foliage in the background in soft focus.

    ‘Big Kahuna’

    ‘Big Kahuna’ will come to maturity in 57 days after planting.

    You can find ‘Big Kahuna’ seeds in two and eight-ounce packets exclusively at Burpee.

    17. Blue Lake 274

    Brace yourself to be knocked out by this super producer. ‘Blue Lake 274’ is an open-pollinated variety that gives an extra heavy yield of long snaps.

    The sweet tasting six- to eight-inch pods are green and tender.

    A close up of a packet of 'Blue Lake 274' seeds with text to the left of the frame and a hand-drawn illustration to the right.A close up of a packet of 'Blue Lake 274' seeds with text to the left of the frame and a hand-drawn illustration to the right.

    ‘Blue Lake 274’

    Plants are compact, growing to 18 inches tall, and maturing in 58 days.

    You can find ‘Blue Lake 274’ seeds available at Botanical Interests.

    18. Jade

    In addition to its tasty, long pods, ‘Jade’ has so much going for it. This heirloom is open-pollinated and tolerant to stress, heat, and cold. It is also disease resistant and very productive.

    ‘Jade’ produces slender, seven-inch-long, dark green pods that are straight, crisp, and tender – and enclose pale green seeds.

    This is a popular variety among gardeners, with an excellent flavor and texture that holds up beautifully to canning.

    Although plants are resistant to cool temperatures, like most other beans, they require warm soils for the best rates of germination.

    A close up of the fresh green Phaseolus vulgaris 'Jade' beans.A close up of the fresh green Phaseolus vulgaris 'Jade' beans.

    ‘Jade’

    Plants are strong and upright with beans held off the ground, making picking easy.

    ‘Jade’ is resistant to bean mosaic virus, curly top virus, bacterial brown spot, and rust.

    This variety reaches maturity in 57 days.

    You can find ‘Jade’ seeds available at High Mowing Organic Seeds.

    19. Kentucky Wonder 125

    If ‘Jade’ sounds great but you just can’t wait 57 days, how about an earlier maturing variety for your crop of long-podded snap beans?

    ‘Kentucky Wonder 125’ is an open-pollinated heirloom that will give you an early and prolific harvest in just 48 to 50 days.

    A close up square image of freshly harvested 'Kentucky Wonder 125' beans set on the ground outside.A close up square image of freshly harvested 'Kentucky Wonder 125' beans set on the ground outside.

    ‘Kentucky Wonder 125’

    Pods are seven to eight inches long and flat, with a medium green color and white seeds. These long snaps are tasty and they have a meaty texture.

    Plants grow to 16 inches tall and are resistant to mosaic virus and Northern leaf blight.

    You can find ‘Kentucky Wonder 125’ seeds at Eden Brothers.

    20. Top Crop

    ‘Top Crop’ is an early, low maintenance heirloom that won the All-America Selections Gold Medal in the edible category in 1950.

    Also known as ‘Topcrop,’ this open-pollinated variety produces heavy yields of seven-inch-long straight pods.

    Medium green pods are fiberless with a meaty texture, and very tasty.

    ‘Top Crop’ is a great all-purpose bush bean, making for delicious fresh eating, but also holding up beautifully to canning and freezing.

    A square image of 'Top Crop' beans in a big pile. To the bottom right of the frame is a white circular logo with text.A square image of 'Top Crop' beans in a big pile. To the bottom right of the frame is a white circular logo with text.

    ‘Top Crop’

    Vigorous plants grow to 15 to 18 inches tall and are resistant to mosaic virus.

    An early maturing bush bean, ‘Top Crop’ will be ready to harvest in just 52 days.

    You can find ‘Top Crop’ seeds in a wide range of packet sizes available at True Leaf Market.

    Yellow Podded Cultivars

    We’re now stepping away from green bush beans for a while to consider some yellow podded varieties.

    A close up of a Phaseolus vulgaris bush with yellow beans surrounded by foliage pictured in bright sunshine on a soft focus background.A close up of a Phaseolus vulgaris bush with yellow beans surrounded by foliage pictured in bright sunshine on a soft focus background.

    Commonly called “wax beans,” the yellow pods of these cultivars are easy to spot on green plants and keep their yellow coloring when cooked.

    21. Cherokee Wax

    Also known as ‘Cherokee,’ this heirloom open-pollinated variety was an All-America Selections Winner in 1948.

    It was developed at Clemson University in South Carolina and is well-loved for its productivity and vigor, as well as its delicious, stringless wax beans.

    Pods are colored light yellow with black seeds, and reach five to six inches in length.

    They are tasty, nutty, and tender, retaining their stringless quality even when mature.

    ‘Cherokee Wax’ makes for excellent fresh eating, but also cans and freezes well.

    A close up top down picture of Phaseolus vulgaris 'Cherokee Wax' pods set on a wooden surface pictured in bright sunshine.A close up top down picture of Phaseolus vulgaris 'Cherokee Wax' pods set on a wooden surface pictured in bright sunshine.

    ‘Cherokee Wax’

    Plants grow to 24 inches tall and can become somewhat viney, so make sure you give them enough room to sprawl.

    ‘Cherokee Wax’ is resistant to mosaic virus and comes to maturity in 58 days.

    You can find ‘Cherokee Wax’ seeds at Eden Brothers.

    22. Gold Mine

    ‘Gold Mine’ is an early maturing wax variety that grows in clusters, making picking even easier.

    This open-pollinated cultivar produces heavy yields of smooth, straight yellow snaps that hold white seeds.

    Pods are five to six inches long, sweet, crisp, and delicious whether eaten fresh or frozen.

    Plants are upright and compact, reaching 15 to 20 inches in height.

    ‘Gold Mine’ is resistant to bacterial brown spot, mosaic virus, and halo blight.

    A close up of a pile 'Gold Mine' bush beans freshly harvested and put in a metal dish, set on a wooden table.A close up of a pile 'Gold Mine' bush beans freshly harvested and put in a metal dish, set on a wooden table.

    ‘Gold Mine’

    You’ll be ready to harvest your ‘Gold Mine’ crop in 55 days after planting.

    You can find ‘Gold Mine’ seeds in a variety of packet sizes available at Burpee.

    23. Gold Rush Wax

    ‘Gold Rush Wax’ is an open-pollinated reliable grower whose beans hold well in the garden – and in the fridge.

    This cultivar produces high yields of slender, straight pods that mature in 54 days.

    Light yellow pods are five and a half inches long, crisp, and tasty.

    A close up of freshly picked Phaseolus vulgaris 'Gold Rush Wax' in a wicker basket. To the bottom right of the frame is a black circular logo and text.A close up of freshly picked Phaseolus vulgaris 'Gold Rush Wax' in a wicker basket. To the bottom right of the frame is a black circular logo and text.

    ‘Gold Rush Wax’

    Plants grow to 16 to 20 inches tall and are resistant to mosaic virus, curly top virus, root rot, and bacterial brown spot.

    You can find ‘Gold Rush Wax’ seeds for purchase in a variety of packet sizes at True Leaf Market.

    24. Golden Wax

    ‘Golden Wax’ is a productive, stringless wax bush bean that is also early to mature – ready to harvest in just 50 days.

    This open-pollinated variety produces bright yellow snaps that grow to four to five inches in length, and have a tasty, buttery flavor.

    Plants have an upright habit and reach 16 to 18 inches tall with a minimal spread, ideal for container gardening.

    A close up square image of a pile of 'Golden Wax' pods in a wooden bowl set on a wooden table.A close up square image of a pile of 'Golden Wax' pods in a wooden bowl set on a wooden table.

    ‘Golden Wax’

    ‘Golden Wax’ is resistant to mosaic virus and rust.

    You can find ‘Golden Wax’ seeds in an assortment of packet sizes available at Eden Brothers.

    25. Pencil Pod Wax

    Here’s an heirloom that’s been proving itself since 1900. ‘Pencil Pod Wax’ is a heavy producer that’s early maturing and disease resistant.

    This open-pollinated variety produces abundant harvests of straight pods that reach five to seven inches in length.

    ‘Pencil Pod Wax’ is known for its tasty yellow snaps that are stringless and tender. They contain black seeds.

    Plants reach 20 inches in height, and are resistant to mosaic virus and powdery mildew.

    A square image of 'Pencil Pod' beans in a wooden tray.A square image of 'Pencil Pod' beans in a wooden tray.

    ‘Pencil Pod Wax’

    ‘Pencil Pod Wax’ will give you your first of multiple crops in 52 days.

    You can find ‘Pencil Pod Wax’ seeds for purchase in a variety of packet sizes at Eden Brothers.

    Purple Podded Cultivars

    If you like the idea of adding some unexpected color to your garden, purple-podded bush beans are a wonderful addition, both as an edible and an ornamental option.

    A close up of a hand from the right of the frame holding a handful of purple bush beans in the bright sunshine on a soft focus background.A close up of a hand from the right of the frame holding a handful of purple bush beans in the bright sunshine on a soft focus background.

    These plants have lovely purple flowers as well.

    Just like wax beans, purple podded bush beans stand out from their green foliage, making them easier to see for picking.

    And while your harvest will be purple hued, when cooked these beans turn green.

    26. Amethyst

    ‘Amethyst’ is an open-pollinated variety that produces attractive filet style bush beans that are tasty both raw and cooked.

    A close up of a terra cotta bowl with purple beans that have been washed but not trimmed set on a dark wooden surface. To the right of the bowl is dark green foliage.A close up of a terra cotta bowl with purple beans that have been washed but not trimmed set on a dark wooden surface. To the right of the bowl is dark green foliage.

    Flavorful purple pods are five to five and a half inches long, thin, straight, and stringless, and they hold tan seeds.

    Plants are upright, medium sized, and have excellent resistance to mosaic virus.

    ‘Amethyst’ reaches maturity in 56 days.

    27. Purple Queen

    ‘Purple Queen’ has a combination of some of the best characteristics of all the bush beans in this list – it’s stringless, early maturing, productive, and disease resistant.

    Add to that impressive resume the fact that it’s a beautiful deep purple hue, and you may find this royal cultivar irresistible.

    ‘Purple Queen’ is an open-pollinated heirloom that produces tender, seven-inch-long snaps with a nice beany taste.

    A square image of a wooden bowl filled with 'Purple Queen' pods.A square image of a wooden bowl filled with 'Purple Queen' pods.

    ‘Purple Queen’

    Plants grow to 15 to 20 inches in height, have good general disease resistance, and are tolerant of cooler weather.

    ‘Purple Queen’ will be ready to harvest in just 52 days after planting.

    You can find ‘Purple Queen’ seeds for purchase in 2-ounce packets available at Burpee.

    28. Purple Teepee

    Despite its name, which might suggest a climber, ‘Purple Teepee’ is a bush variety.

    A close up of purple bush beans growing in the garden, surrounded by foliage on a soft focus background.A close up of purple bush beans growing in the garden, surrounded by foliage on a soft focus background.

    Open pollinated, it produces straight, slender, stringless snaps that are held above the plant for easy picking.

    The violet-colored pods should be picked at four to five inches long for the best flavor and texture.

    Highly productive plants reach 18 inches in height and come to maturity in 60 days.

    29. Royal Burgundy

    Living up to its lofty name, ‘Royal Burgundy’ is an overachiever. It has incredible disease and insect resistance, and is even able to germinate in cool soil.

    An open-pollinated heirloom introduced in 1976, this cultivar also goes by the names ‘Royal Purple Burgundy,’ ‘Royal Purple Pod,’ and ‘Royal Purple Podded.’

    This is an excellent variety for gardeners dealing with cool spring or early summer temperatures, to which it is very tolerant.

    Deep purple pods should be harvested at five inches or smaller, when they will be the most tender.

    A square image of a pile of 'Royal Burgundy' beans set on a yellow plate on a wooden surface.A square image of a pile of 'Royal Burgundy' beans set on a yellow plate on a wooden surface.

    ‘Royal Burgundy’

    Theses snaps contain tan seeds and they have a mild taste. Plants are dark green with purple tinted stems and petioles, reaching 24 inches in height.

    ‘Royal Burgundy’ stands up well to Mexican bean beetles, and has good resistance to mosaic virus, powdery mildew, and white mold.

    You’ll be gathering your harvest from this regal plant in 50 days.

    You can find ‘Royal Burgundy’ seeds available at High Mowing Organic Seeds.

    30. Velour

    Have you been waiting for a purple podded variety to grow in containers? ‘Velour’ is your bean!

    ‘Velour’ is an open-pollinated, heavy producer of four- to five-inch-long, stringless filet bush beans.

    A close up of purple Phaseolus vulgaris recently picked from the bush with foliage to the side.A close up of purple Phaseolus vulgaris recently picked from the bush with foliage to the side.

    Pods are straight and slender, with a beautiful royal purple color and beige seeds.

    These extra fine filet beans have a rich flavor and are excellent for eating fresh or freezing.

    Plants are upright, medium sized, and compact, ideal for container gardens.

    ‘Velour’ has high resistance to both mosaic virus and halo blight, and reaches maturity in 55 days.

    Romano Varieties

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    Kristina Hicks-Hamblin

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  • How to Identify and Manage 11 Common Bean Diseases

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    4. Bacterial Brown Spot

    Bacterial brown spot, caused by Pseudomonas syringae pv. syringae, thrives in warm, wet weather between 80 and 85°F.

    The bacteria survive in crop residue, weeds, and contaminated seed, spreading via splashing rain and wind.

    A close up horizontal image of soybean pods infected with bacterial brown spot.

    Infected beans develop small, circular brown lesions surrounded by yellow tissue. The centers often fall out, creating a shot-hole appearance.

    Pods develop water-soaked spots that turn brown and sunken, sometimes causing the pod to twist or bend.

    Use certified disease-free seed and rotate beans with non-legumes for two to three years. Bury crop debris after harvest and control nearby weeds.

    For infected crops, you can salvage your yields by using copper-based bactericides 40 days after the plants emerge, then additional applications every seven to 10 days.

    5. Bean Rust

    Bean rust, caused by the fungus Uromyces appendiculatus, produces raised, reddish-brown pustules surrounded by yellow halos on leaves and pods.

    The pustules contain powdery spores that give infected bean foliage a rusty appearance. Severe infections cause leaves to die and drop, significantly reducing yields.

    A close up horizontal image of the symptoms of rust on bean plant foliage.A close up horizontal image of the symptoms of rust on bean plant foliage.

    The fungus overwinters in plant debris and spreads by wind. It thrives in moderate temperatures between 68 and 77°F with high humidity or moisture.

    Rotate beans with non-leguminous crops and remove debris immediately after harvest.

    Remove volunteers and avoid overhead watering that keeps leaves wet for extended periods. Grow resistant varieties when available.

    For severe infections, apply fungicides before the disease spreads throughout the garden.

    6. Black Root Rot

    Caused by the fungus Thielaviopsis basicola (syn. Berkeleyomyces spp.), black root rot affects a wide variety of flora. The pathogen produces spores that persist in soil for several years.

    Spores germinate in wet conditions at temperatures between 55 and 70°F, particularly when the soil pH is neutral to alkaline.

    A close up vertical image of an uprooted plant with symptoms of disease on the stem.A close up vertical image of an uprooted plant with symptoms of disease on the stem.

    Roots develop elongated red lesions that turn black as spores form.

    Entire roots can turn black, and infected bean plants become chlorotic, stunted, and wilted. Leaves may drop and may collapse.

    Black root rot is tough to control, so prevention is much more effective than management.

    Fungicides can be used at the first sign of disease, and insect vectors such as fungus gnats and shore flies should be controlled.

    If any crops become diseased, they should be removed and destroyed.

    7. Bean Mosaic Virus

    Bean common mosaic virus (BCMV) and bean common mosaic necrosis virus (BCMNV) spread through infected seed and aphid vectors. BCMV is more common than BCMNV.

    A close up horizontal image of the symptoms of mosaic virus on foliage.A close up horizontal image of the symptoms of mosaic virus on foliage.

    BCMV causes stunted growth, reduced yields, and distorted leaves with mosaic patterns of light green, dark green, and yellow patches.

    Plants with the dominant I resistance gene are protected from BCMV but become hypersensitive to BCMNV.

    When these resistant varieties encounter BCMNV, they develop small reddish-brown spots on shoots, followed by tissue death that spreads through leaves and stems, eventually killing the entire plant.

    Plants without the I gene infected with BCMV simply develop standard mosaic symptoms.

    Use certified, disease-free seed and grow resistant varieties. Control aphids to reduce virus spread. Remove and destroy infected plants immediately.

    8. Damping Off

    Caused by pathogens such as Pythium, Rhizoctonia, and Thielaviopsis, damping off is a disease that severely weakens seedlings.

    They develop water-soaked lesions, rot, and collapse. The soil-borne pathogens are primarily an active threat in cool, wet weather.

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    Joe Butler

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  • Which Foods Help a Leaky Gut? | NutritionFacts.org

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    What is the recommended diet for treating leaky gut? Which foods and food components can boost the integrity of our intestinal barrier?

    Our intestinal tract is the largest barrier between us and the environment. More than what we touch or breathe, what we eat is our largest exposure to the outside world. Normally, our entire gastrointestinal tract is impermeable to what’s inside of it, allowing our body to pick and choose what goes in or out. But there are things that may make our gut leaky, and the chief among them is our diet.

    The standard American or Western diet can cause gut dysbiosis, meaning a disruption in our gut microbiome, which can lead to intestinal inflammation and a leaky intestinal barrier. Then, tiny bits of undigested food, microbes, and toxins can slip uninvited through our gut lining into our bloodstream and trigger chronic systemic inflammation.

    “To avoid this dysbiosis and intestinal inflammation, a predominantly vegetarian diet”—in other words, eating plants—“should be preferred.” The gut bacteria of people eating a vegetarian diet are associated with intestinal microbiome balance, high bacterial biodiversity, and integrity of the intestinal barrier. Vegetarians tend to have markedly less uremic toxins, like indole and p-cresol, and because fiber is the primary food for our gut microbiome, the gut bacteria of those eating plant-based diets have been found to produce more of the good stuff—namely short-chain fatty acids that play “a protective and nourishing role” for the cells lining our gut, “ensuring the preservation” of our intestinal barrier. Plant fiber is of “prime importance” to preserving the integrity of our intestinal barrier, but you can’t know for sure until you put it to the test.

    When people with non-alcoholic fatty liver disease were given whole grains, beans, lentils, fruits, vegetables, nuts, and seeds for six months, they had a significant reduction in zonulin levels.

    Zonulin is a protein responsible for the disassembly of the tight junctions between gut-lining cells and is “considered to be the only measurable biomarker that reflects an impairment of the intestinal barrier.” In other words, zonulin is a useful marker of a leaky gut. But since adding all those plants seemed to lower levels, that may “imply that appropriate fiber intake helps to maintain the proper structure and function of the intestinal barrier.” But whole healthy plant foods have a lot more than fiber. How do we know it’s the fiber? And the study didn’t even have a control group. That’s why the researchers said “gut permeability might be improved by dietary fiber” [emphasis added]. To prove cause and effect, it’d be nice to have a randomized, double-blind, crossover study where you compare the effect of the same food with or without fiber.

    Such a study does, in fact, exist! A group of healthy young men was randomized to eat pasta with or without added fiber, and there was a significant drop in zonulin levels in the added-fiber group compared to both pre-intervention levels and those of the control group, as you can see below and at 2:51 in my video How to Heal a Leaky Gut with Diet.

    So, fiber does indeed appear to improve gut leakiness.

    Are there any plant foods in particular that may help? Curcumin, the yellow pigment in the spice turmeric, can help prevent the intestinal damage caused by ibuprofen-type drugs in rats. Similar protection was noted for the broccoli compound sulforaphane in mice. There are no human studies on broccoli yet, but there was a study on three days of the equivalent of about 2 to 3 teaspoons a day of turmeric, which did reduce markers of gastrointestinal barrier damage and inflammation caused by exercise compared to a placebo. Less turmeric may work, too, but no smaller doses have been put to the test.

    If you ask alternative medicine practitioners what treatments they use for a leaky gut, number one on the list—after reducing alcohol consumption—is zinc. You can see the list below and at 3:42 in my video.

    Zinc doesn’t just protect against aspirin-like drug-induced intestinal damage in rats; when put to the test in a randomized trial of healthy adults, the same thing was found. Five days of 250 mg of indomethacin, an NSAID drug, “caused a threefold rise in gut permeability,” as one would expect from that class of drugs. But this rise in permeability did not occur when participants also took zinc, “strongly suggesting a small-intestinal protective effect.” The dose they used was massive, though—75 mg a day, which is nearly twice the tolerable upper daily limit for zinc. What about getting zinc just at regular doses from food?

    A significant improvement in gut leakiness was found even with a dose of just 3 mg of zinc, suggesting that even relatively low zinc supplementation may work. You can get an extra 3 mg of zinc in your daily diet by eating a cup (200g) of cooked lentils.

    Doctor’s Note

    For more on preventing gut dysbiosis and leaky gut, check out Flashback Friday: Gut Dysbiosis: Starving Our Microbial Self and Avoid These Foods to Prevent a Leaky Gut.

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    Michael Greger M.D. FACLM

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  • Keeping Better Score of Your Diet | NutritionFacts.org

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    How can you get a perfect diet score?

    How do you rate the quality of people’s diets? Well, “what could be more nutrient-dense than a vegetarian diet?” Indeed, if you compare the quality of vegetarian diets with non-vegetarian diets, the more plant-based diets do tend to win out, and the higher diet quality in vegetarian diets may help explain greater improvements in health outcomes. However, vegetarians appear to have a higher intake of refined grains, eating more foods like white rice and white bread that have been stripped of much of their nutrition. So, just because you’re eating a vegetarian diet doesn’t mean you’re necessarily eating as healthfully as possible.

    Those familiar with the science know the primary health importance of eating whole plant foods. So, how about a scoring system that simply adds up how many cups of fruits, vegetables, whole grains, beans, chickpeas, split peas, and lentils, and how many ounces of nuts and seeds per 1,000 calories (with or without counting white potatoes)? Looking only at the total intake of whole plant foods doesn’t mean you aren’t also stuffing donuts into your mouth. So, you could imagine proportional intake measures, based on calories or weight, to determine the proportion of your diet that’s whole plant foods. In that case, you’d get docked points if you eat things like animal-derived foods—meat, dairy, or eggs—or added sugars and fats.

    My favorite proportional intake measure is McCarty’s “phytochemical index,” which I’ve profiled previously. I love it because of its sheer simplicity, “defined as the percent of dietary calories derived from foods rich in phytochemicals.” It assigns a score from 0 to 100, based on the percentage of your calories that are derived from foods rich in phytochemicals, which are biologically active substances naturally found in plants that may be contributing to many of the health benefits obtained from eating whole plant foods. “Monitoring phytochemical intake in the clinical setting could have great utility” in helping people optimize their diet for optimal health and disease prevention. However, quantifying phytochemicals in foods or tissue samples is impractical, laborious, and expensive. But this concept of a phytochemical index score could be a simple alternative method to monitor phytochemical intake.

    Theoretically, a whole food, plant-based or vegan diet that excluded refined grains, white potatoes, hard liquors, added oils, and added sugars could achieve a perfect score of 100. Lamentably, most Americans’ diets today might be lucky to score just 20. What’s going on? In 1998, our shopping baskets were filled with about 20% whole plant foods; more recently, that has actually shrunk, as you can see below and at 2:49 in my video Plant-Based Eating Score Put to the Test.

    Wouldn’t it be interesting if researchers used this phytochemical index to try to correlate it with health outcomes? That’s exactly what they did. We know that studies have demonstrated that vegetarian diets have a protective association with weight and body mass index. For instance, a meta-analysis of five dozen studies has shown that vegetarians had significantly lower weight and BMI compared with non-vegetarians. And even more studies show that high intakes of fruits, vegetables, whole grains, and legumes may be protective regardless of meat consumption. So, researchers wanted to use an index that gave points for whole plant foods. They used the phytochemical index and, as you may recall from an earlier video, tracked people’s weight over a few years, using a scale of 0 to 100 to simply reflect what percentage of a person’s diet is whole plant foods. And even though the healthiest-eating tier only averaged a score of about 40, which meant the bulk of their diet was still made up of processed foods and animal products, just making whole plant foods a substantial portion of the diet may help prevent weight gain and decrease body fat. So, it’s not all or nothing. Any steps we can take to increase our whole plant food intake may be beneficial.

    Many more studies have since been performed, with most pointing in the same direction for a variety of health outcomes—indicating, for instance, higher healthy plant intake is associated with about a third of the odds of abdominal obesity and significantly lower odds of high triglycerides. So, the index may be “a useful dietary target for weight loss,” where there is less focus on calorie intake and more on increasing consumption of these high-nutrient, lower-calorie foods over time. Other studies also suggest the same is true for childhood obesity.

    Even at the same weight, with the same amount of belly fat, those eating plant-based diets tend to have higher insulin sensitivity, meaning the insulin they make works better in their body, perhaps thanks to the compounds in plants that alleviate inflammation and quench free radicals. Indeed, the odds of hyperinsulinemia—an indicator of insulin resistance—were progressively lower with greater plant consumption. No wonder researchers found 91% lower odds of prediabetes for people getting more than half their calories from healthy plant foods.

    They also found significantly lower odds of metabolic syndrome and high blood pressure. There were only about half the odds of being diagnosed with hypertension over a three-year period among those eating more healthy plants. Even mental health may be impacted—about 80% less depression, 2/3 less anxiety, and 70% less psychological distress, as you can see below and at 5:15 in my video.

    Is there a link between the dietary phytochemical index and benign breast diseases, such as fibrocystic diseases, fatty necrosis, ductal ectasia, and all sorts of benign tumors? Yes—70% lower odds were observed in those with the highest scores. But what about breast cancer? A higher intake of healthy plant foods was indeed associated with a lower risk of breast cancer, even after controlling for a long list of other factors. And not just by a little bit. Eating twice the proportion of plants compared to the standard American diet was linked to more than 90% lower odds of breast cancer.

    Doctor’s Note

    You can learn more about the phytochemical index in Calculate Your Healthy Eating Score.

    If you’re worried about protein, check out Flashback Friday: Do Vegetarians Get Enough Protein?

    It doesn’t have to be all or nothing, though. Do Flexitarians Live Longer?

    For more on plant-based junk, check out Friday Favorites: Is Vegan Food Always Healthy?.

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    Michael Greger M.D. FACLM

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