Researchers looked at studies about eating legumes (beans, lentils, peas) and how they affect liver and gallbladder health. They found that eating legumes appears to lower the risk of fatty liver disease, a condition where too much fat builds up in the liver. However, the research on gallstones was less clear. While the findings are promising, scientists say we need more high-quality studies to be sure about the benefits. This review looked at 29 studies to understand what we currently know about legumes and these health conditions.

The Quick Take

  • What they studied: Whether eating legumes (beans, lentils, chickpeas, peas) helps prevent or reduce fatty liver disease and gallstones
  • Who participated: The review examined 29 published studies involving people aged 2 years and older. Most studies were observational, meaning researchers watched what people ate and tracked their health over time rather than conducting controlled experiments
  • Key finding: The better-quality studies showed that people who eat more legumes tend to have lower risk of developing fatty liver disease. However, the evidence about gallstones was harder to evaluate because there weren’t enough high-quality studies on this topic
  • What it means for you: Eating legumes may be good for your liver health, but we can’t yet say for certain whether they help or hurt gallbladder health. If you enjoy beans and lentils, the current evidence suggests they’re likely beneficial for your liver. Talk to your doctor if you have concerns about gallbladder health

The Research Details

This was a scoping review, which means researchers searched through scientific databases to find all available studies on a specific topic. They looked in four major medical databases (PubMed, CINAHL Complete, Embase, and Web of Science) for any research about legume consumption and liver or gallbladder diseases. The researchers also looked for unpublished studies and gray literature (reports not in traditional journals) to get a complete picture.

Two independent reviewers read through all the studies and pulled out the important information. This double-checking helps reduce mistakes. The researchers then organized the findings by outcome—meaning they grouped results about fatty liver disease separately from results about gallstones. Because the studies were very different from each other (different populations, different amounts of legumes studied, different ways of measuring health), they couldn’t combine the numbers statistically. Instead, they described the patterns they found in words.

A scoping review is useful when a topic hasn’t been thoroughly studied yet or when existing research is very different from study to study. By mapping out what we know and don’t know, researchers can identify gaps and guide future studies. This approach is especially important for nutrition research, where it’s hard to do perfectly controlled experiments because people eat many different foods

The researchers noted that most studies included were observational rather than experimental, which means they’re less definitive than controlled trials. Many studies were rated as moderate to poor quality. The researchers gave the overall confidence in their findings a ’low’ rating, meaning we should be cautious about applying these results too broadly. However, the few high-quality studies that did exist showed consistent positive results for legumes and liver health

What the Results Show

Out of 19,881 records initially found, only 29 met the criteria for inclusion in this review. Seventeen studies focused on legumes and fatty liver disease (MASLD), while 12 focused on gallstones. The studies were very different from each other in terms of who participated, how much legume they studied, and how they measured results.

For fatty liver disease, the pattern was encouraging: the few high-quality studies showed that people who ate more legumes had lower risk of developing this condition. Fatty liver disease happens when too much fat builds up in liver cells, which can lead to serious problems if left untreated. Legumes appear to help prevent this buildup, possibly because they contain fiber and other compounds that help the body process fats better.

For gallstones, the picture was murkier. Only one high-quality study looked at this relationship, and it suggested legumes might be protective. However, with so few good studies, the researchers couldn’t confidently say whether legumes help, hurt, or have no effect on gallstone risk. This is an important gap because some people worry that legumes might cause gallbladder problems.

The review also looked at other gallbladder-related outcomes including gallbladder removal surgery and gallbladder inflammation, but the evidence was too limited to draw conclusions. The researchers noted that the quality of evidence varied dramatically across studies, with some using rigorous methods and others relying on less reliable approaches. Most studies were observational (watching what people naturally eat) rather than experimental (randomly assigning people to eat legumes or not)

This review adds to growing evidence that legumes are beneficial for metabolic health. Previous research has shown legumes help with weight management, blood sugar control, and heart health. This review suggests liver health should be added to that list of benefits. However, the gallstone question remains largely unanswered, which is a gap in the existing research literature

The biggest limitation is that most studies were observational, meaning we can’t prove that legumes cause the health benefits—only that people who eat legumes tend to be healthier. People who eat more legumes might also exercise more, eat less processed food, or have other healthy habits. The studies were also very different from each other, making it impossible to combine their results mathematically. Additionally, most studies were rated as moderate to poor quality, which reduces confidence in the findings. The review focused only on legume consumption alone, not on legumes as part of broader dietary patterns, which might limit how well the findings apply to real-world eating

The Bottom Line

Based on this review, eating legumes appears to be beneficial for liver health and is likely safe for most people (moderate confidence level). Current evidence suggests including beans, lentils, chickpeas, and peas in your diet may help protect against fatty liver disease. For gallstone risk, there isn’t enough evidence yet to make a strong recommendation either way, so don’t avoid legumes based on gallstone concerns without talking to your doctor first (low confidence level)

This research is most relevant for people concerned about fatty liver disease, people with metabolic syndrome or type 2 diabetes (conditions that increase fatty liver risk), and anyone interested in preventive nutrition. People with existing gallbladder problems should discuss legume consumption with their healthcare provider, as individual responses may vary. The findings apply to people aged 2 and older, though most studies focused on adults

Fatty liver disease develops over months to years, so benefits from increased legume consumption would likely take weeks to months to become noticeable on medical tests. You probably won’t feel immediate changes, but consistent legume consumption over time may help prevent or slow disease development

Want to Apply This Research?

  • Track legume servings daily (aim for 1-2 servings per day). Log the type (beans, lentils, chickpeas, peas) and portion size. A serving is about ½ cup cooked legumes
  • Start by adding legumes to one meal per day—for example, beans in chili, lentils in soup, or chickpeas in salad. Gradually increase frequency as your digestive system adjusts. Use the app to set reminders for legume-containing meals
  • Track weekly legume consumption totals and note any digestive changes. If you have liver concerns, work with your doctor to monitor liver health markers over 3-6 months while maintaining consistent legume intake

This review summarizes current research but is not medical advice. The evidence for legumes and liver health is promising but not definitive. If you have existing liver disease, gallbladder problems, or are taking medications, consult your healthcare provider before making significant dietary changes. This research should not replace professional medical evaluation or treatment. Individual responses to dietary changes vary, and what works for most people may not work for everyone.