The Bean Protocol and Perimenopause: Why Fibre Could Be the Missing Piece
You’ve probably heard whispers about The Bean Protocol — a way of eating that’s been quietly transforming the health of so, so many. At the heart of it is something incredibly simple: beans. Ordinary, humble beans — the kind you’ve probably got in your pantry right now — are doing extraordinary things for hormones, energy, and weight balance during perimenopause.
What is The Bean Protocol?
Developed by nutritionist Karen Hurd, The Bean Protocol focuses on one central idea: using soluble fibre (from beans) to help the body detoxify naturally — especially from excess hormones and toxins that burden the liver.
Here’s the science in simple terms: every day, your liver filters out used hormones (like estrogen) and packages them up to be excreted. But if your gut isn’t moving well, or if you’re not eating enough fibre, those “used-up” hormones can get reabsorbed — leading to the very symptoms most women in perimenopause know too well: bloating, irritability, stubborn weight gain, sore breasts, heavy periods, anxiety, and fatigue.
Beans — rich in soluble fibre — act like a gentle sponge. They bind to those waste products in the gut and help carry them out of the body efficiently.
Karen Hurd suggests eating beans or lentils 3–6 times a day, in small portions (even just a few tablespoons), to keep this process steady and effective.
Why Fibre is a Perimenopause Power Player
During perimenopause, your hormones fluctuate wildly. Estrogen can spike and crash from week to week, and that imbalance can make weight loss feel impossible. Here’s where fibre steps in:
Balances hormones naturally. Soluble fibre helps remove excess estrogen through the digestive tract, preventing it from recirculating and causing chaos.
Improves blood sugar control. Beans slow the absorption of glucose, stabilising your blood sugar and preventing energy crashes (and those 3pm cravings).
Supports the gut microbiome. A healthy gut is essential for detoxification, mood regulation, and immune balance — all of which take a hit in perimenopause.
Keeps you full and satisfied. High-fibre meals balance appetite hormones and make calorie-conscious eating easier without deprivation.
Beans and Weight Balance in Perimenopause
When your hormones and blood sugar are out of sync, your body naturally holds onto weight — especially around the middle. By improving detoxification, supporting insulin sensitivity, and helping you feel fuller for longer, beans can become one of your simplest weight management tools.
Here’s what’s especially interesting: women on The Bean Protocol often find that as their digestion improves and inflammation drops, their body composition naturally begins to shift — without the extreme calorie restriction that can backfire in perimenopause.
You don’t have to go full protocol to get the benefits, either. Even adding beans once or twice a day can make a noticeable difference in digestion, energy, and skin clarity.
How to Get Started
If you’re curious about trying it, here’s how to ease in:
Start small. Add ¼–½ cup of cooked beans to your meals — perhaps black beans in your morning smoothie (trust me), chickpeas in your salad, or lentils alongside dinner. Try my Peri Protein Walnut Bowl or Mexican Black Bean Soup.
Stay hydrated. Fibre needs water to move smoothly through the digestive system.
Watch for changes. Within a couple of weeks, many women notice clearer skin, more regular digestion, steadier moods, and better sleep.
Be patient. Healing the liver and balancing hormones takes time — but it’s worth it.
My Take as a Nutrition Coach
Honestly - this just makes sense. Especially for women in perimenopause. Fibre is one of the most underrated nutrients for hormone health, and beans deliver it in a gentle, nourishing, sustainable way.
They also tick all my boxes: whole food, affordable, easy to prepare, and satisfying. I often suggest women start with one “bean moment” a day and build from there. Combine that with protein, plenty of colour from plants, and consistent meals, and you’ve got a strong foundation for feeling steady again.
The Bottom Line
Perimenopause isn’t just about surviving your hormones — it’s about supporting your body’s natural rhythms. And sometimes, the simplest tools make the biggest difference.
So yes — beans might just be your new midlife secret weapon. They help your liver do its job, they steady your blood sugar, and they give your body the nutrients it needs to find its balance again.
Start small, stay consistent, and see what happens when you give your body what it’s been asking for all along: real food that helps you let go of what you no longer need. Head to recipes and key ‘black beans’ into the search bar.