Why Pulses Deserve a Place on Your Plate and your weekly shop.
By Michelle, Dietitian
World Pulses Day is the perfect moment to shine a light on one of the most underrated food groups in our diets – PULSES!
Beans, peas and lentils might not be at the top of everyone’s shopping but from a nutrition, sustainability and affordability point of view, they quietly tick more boxes than almost any other food we eat. And yet, most of us simply aren’t eating enough of them. Why?
Part of it comes down to habit. Pulses aren’t embedded in our traditional meal patterns in the same way they are across Europe. While countries like Spain, Italy and France include beans and lentils in regular family meals, here they’re often viewed as specialist foods, something “plant-based”, unfamiliar or only eaten occasionally. Others simply aren’t sure how to use them beyond a tin of baked beans. Over time, this has pushed pulses out of weekly shopping baskets, even though they’re inexpensive, versatile and widely available.
The Fibre Problem We’re Not Talking About Enough
One of the biggest nutrition challenges facing both the UK and Ireland isn’t protein, it’s fibre.
In the UK, adults consume an average of around 18–19g of fibre per day, despite recommendations of 30g. In Ireland, fibre intake is even lower, averaging 15–19g per day. That means most adults are getting only about half of what their gut needs. Pulses are one of the richest natural sources of dietary fibre. A single portion can provide 6–10g of fibre, which is often more than most vegetables or grains in one sitting. This makes pulses one of the most effective foods for closing the fibre gap, without supplements, powders or expensive “functional” products.
What the Science Says: The EAT-Lancet Report
The importance of pulses isn’t just a nutrition trend. The EAT-Lancet Commission, one of the largest global reviews of diet and planetary health, places legumes and pulses at the centre of a healthy, sustainable diet.
The report highlights pulses because they: provide high-quality plant protein, deliver fibre that most populations lack, support gut and heart health, have a significantly lower environmental footprint than animal protein.
From a climate perspective, pulses are one of the most sustainable protein sources available.
Compared with meat, pulses:
- produce far fewer greenhouse gas emissions
- require substantially less water
- improve soil health by fixing nitrogen naturally
This doesn’t mean removing meat entirely, but balancing plates so plant proteins play a bigger role can make a meaningful difference.
With food costs continuing to rise, pulses remain one of the most affordable nutrient-dense foods available. They’re inexpensive, widely available, shelf-stable and easy to cook or use from a tin. From a health and budget perspective, pulses make sense.
How to Eat More Pulses
You don’t need new recipes or a full diet overhaul.
Start simple:
- add lentils to a pasta sauce
- stir beans through soups or stews
- toss chickpeas into salads or curries
- add one or two tins to your weekly shop
- Make your own homemade hummus
Even small amounts eaten regularly can significantly improve fibre intake.
Pulses and Bloating?
Some people worry about bloating when eating pulses, especially if they haven’t eaten them often before. This is common and usually temporary. As fibre intake increases, the gut microbiome adapts. Regular intake helps tolerance improve over time. Sprouted Pulses Can Be Easier to Digest as the sprouting process helps to reduce compounds that may cause digestive discomfort, improve mineral absorption and support gentler digestion. Good4U Super Beans are a great option for anyone who struggles with pulses but still wants the nutritional benefits.
Our Super Bean Snacks are made broad beans and edamame and our Salad toppers also contain UK grown peas are also great ways for boosting fibre intake, adding plant protein, increasing plant variety and supporting gut health on the go.
At a time when most of us are eating only half the fibre we need, adding more beans, peas and lentils is one of the simplest changes we can make. This World Pulses Day, start small, even one or two cans a week can help.
— Michelle, Dietitian