Soak all three legumes overnight ahead of making the soup. The cooking time will depend on how fresh they are. “The older the bean, the longer it takes for them to cook,” he said.

The list of approved foods is short because it only includes animal products. You can eat red meat like steak, burgers, and chuck roast. Chicken, lamb, and pork are also ok.

A cousin to the Mediterranean diet, the Atlantic diet focuses on legumes, vegetables, and fatty fish such as salmon, cod, trout and herring, which are full of heart healthy omega-3 fatty acids.

Mkhize X, Oldewage-Theron W, Napier C, Duffy KJ. (2024) Associations between Cardiometabolic Risk Factors and Increased Consumption of Diverse Legumes: A South African Food and Nutrition Security ...

A gastroenterologist shared a method he uses to make sure he's eat enough gut-healthy foods. It's called F-GOALS and includes plants such as garlic, broccoli, fruit, and legumes.