Mung Beans, Psyllium and Fat in Detox, Cholesterol & Hormonal Balance 

08 Sep Mung Beans, Psyllium and Fat in Detox, Cholesterol & Hormonal Balance 

by Dr. Claudia Welch

This piece grew out of two sparks: a conversation between Kate O’Donnell and nutritionist Karen Hurd (recommended by a friend), and reflections on the stubborn problem of high cholesterol — even in people who are not overweight, who eat well, yet still struggle with high numbers — and on how best to rid the body of excess estrogen in cases of estrogen dominance. What struck me is how different traditions — Ayurveda, Traditional Chinese Medicine, and Western science — each explain the role of beans, especially mung beans, and psyllium husk in detoxification and how Ayurveda and Western science view the role of fat. In what follows, we’ll touch on the roles of beans and fat in Ayurvedic practices like pañcakarma and daily cleansing, how Chinese medicine describes the qualities of mung beans, and explore how modern physiology explains the action of beans, psyllium and fat in supporting detox, cholesterol balance, and the elimination of environmental pollutants and excess estrogen. And we’ll look at how we might incorporate the valuable confluence of wisdom in our daily routines to detox and even lower cholesterol.

Mung Beans, Psyllium and Fat in Detox, Cholesterol & Hormonal Balance

This piece is not intended as medical advice. Please consult with your personal health care practitioners for dietary recommendations.

Ayurveda: The Use of Mung Beans and Psyllium Husk in Detoxification

In Ayurveda, cleansing is often described as clearing āma — the sticky residue of incomplete digestion that clogs the channels of the body. One of the most important foods used for this is the mung bean. During  pañcakarma, patients may be served mung beans–either plain or as part of dal or  kitchari  (rice and mung cooked together) often three times a day. Mung beans are considered laghu (light), easy to digest, and cleansing without weakening the system. These dishes are traditionally prepared with ghee, which Ayurveda regards as both nourishing and cleansing.

Ayurveda also employs psyllium husk, known as isabgol, as a gentle cleansing aid. Like mung beans, it has been used for centuries to support digestion and elimination.

Traditional Chinese Medicine: The Use of Mung Beans in Detoxification

Traditional Chinese Medicine also values mung beans, known as 绿豆 (lǜ dòu), literally “green bean.” They are classified as sweet and cooling (gan, han), used to clear heat, relieve toxicity, and promote urination [Bensky 2004; Chen & Chen 2004]. In practice, they may be eaten in porridge, soups, or teas, especially in hot weather or following food poisoning.

Though framed differently, both Ayurveda and TCM highlight mung beans as foods that gently detoxify, restoring balance while nourishing. Modern science not only explains how this works, but also shows how the beans contribute to lowering cholesterol — a major health concern today.

Western Science: How Beans Detoxify the Body

It is often striking to see how modern physiology sometimes “catches up” with traditional knowledge. In order to understand the Western view on the role mung beans play in detoxifying, we first need to understand how Western science describes detoxification.

Three Systems of Detoxification

Western medicine describes three main systems for clearing wastes:

• Immune/Lymphatic system – clears viruses, bacteria, fungi, parasites, abnormal cells, foreign particles, and cellular debris. We can live without parts of it, like the spleen or lymph nodes, but at a cost.
• Kidneys – filter water-soluble wastes like urea, creatinine, excess salts, and drugs, regulating electrolytes and fluid balance. Without them, survival is only days to weeks without dialysis.
• Liver – without it, life is only possible for a few days. It is the central chemical processing plant, handling fat-soluble wastes such as excess circulating hormones (as is the case in estrogen dominance), bilirubin (a byproduct of red blood cell breakdown), environmental chemicals, and drugs. It is this system that is relevant to understanding the role beans play in detoxification. To understand their role, we need to understand the second of the two pathways through which the liver sends fat-soluble wastes:
• Pathway #1: Many fat-soluble compounds are chemically modified by liver enzymes (Phase I), then combined with other molecules (Phase II) to make them water-soluble. This route handles things like many drugs, alcohol, caffeine, bilirubin (a breakdown product of red blood cells), and most steroid hormones such as progesterone, testosterone, and cortisol. These then enter the bloodstream, and the kidneys filter them from there into urine.
• Pathway #2: Other fat-soluble compounds are excreted into bile and secreted into the intestine. This includes cholesterol, bile pigments, estrogens and some other steroid hormone metabolites, and highly fat-loving pollutants such as PCBs or dioxins (industrial environmental toxins). There, they will either be mostly reabsorbed through enterohepatic circulation (a recycling loop where bile is reabsorbed from the intestine back into the bloodstream and returned to the liver) and continue to circulate in the body, or — if they meet soluble fiber (more about that later)— eliminated in stool.

How Bile Works

The liver makes bile continuously, 24/7, from cholesterol, which it pulls out of the bloodstream. Bile’s main digestive role is to break fats into tiny droplets (emulsify them) so they can be absorbed, and in the process it also picks up fat-soluble wastes like excess circulating hormones and environmental toxins.

A small amount of bile — along with its fat-soluble wastes — trickles into the intestine all the time. However, most of it is stored in the gallbladder and released in larger amounts after meals — especially lunch and dinner, and especially when fat is present.

When fat reaches the small intestine, cells in the intestinal lining release a hormone called cholecystokinin (CCK). CCK signals the gallbladder to contract and empty bile into the gut, and relaxes the valve that lets bile flow in. This is why even a teaspoon of fat — for example, the ghee traditionally used in dal or kitchari, a drizzle of olive oil, about 5–6 almonds, or a small piece of avocado — is enough to stimulate bile release.【Ferrell & Chiang 2015】Meals with more fat, say, about 10–15 grams of fat (a tablespoon of oil or nut butter, or the fat in half an avocado) prompt a much stronger emptying of the gallbladder — especially at lunch and dinner. About 95% of the bile — along with the compounds it carries — is normally reabsorbed in the lower part of the ileum. Unless this reabsorption process is interrupted, bile, excess hormones, and toxins continue to circulate in the body.

Wouldn’t it be nice if toxin-laden bile could exit the body instead of being reabsorbed? It can, if that reabsorption process is interrupted by soluble fiber.

Fiber and Detox

Fiber refers to a category of carbohydrates found in plant foods that our digestive enzymes cannot fully break down. Unlike starches and sugars, which are absorbed in the small intestine, fiber passes through the gut largely intact. On nutrition labels, fiber is usually reported as one total number (grams per serving), and only sometimes is it broken down into soluble and insoluble types. It helps to know the qualities, benefits, and common sources of each.

Insoluble fiber does not dissolve in water. It adds bulk to stool and helps keep things moving through the intestines, supporting regular elimination. This complements the work of soluble fiber. Sources include whole grains, nuts, and many fruits and vegetables.

Soluble fiber dissolves in water and forms a gel-like substance. Soluble fiber supports detoxification in two main ways:

1. If soluble fiber is present in the intestine, it binds with bile — which has the ability to attach to both water and oil. Then, instead of being reabsorbed, the bile — and the wastes it carries, like excess estrogen and environmental toxins — hitch a ride with the soluble fiber out of the body in stool. While many hormones are also cleared through urine, soluble fiber helps ensure that those sent into bile are actually eliminated rather than recycled.
2. Because bile is made from cholesterol, when soluble fiber causes bile to be excreted in stool, the liver must draw more cholesterol out of circulation to make new bile. This steady demand is why soluble fiber lowers LDL cholesterol as well as aiding detoxification.

Oats, apples, barley, carrots, psyllium are high in soluble fiber, but legumes (like lentils, chickpeas, peas) are are especially rich: just ½ cup of cooked legumes (like mung dal) provides about 5 grams of soluble fiber — enough to measurably change how the body handles bile.

This explains why legumes like mung beans not only can detox fat-soluble toxins and excess hormones, but can also lower cholesterol so effectively. Each time bile exits in stool, the liver must use cholesterol from the bloodstream to make new bile. So, every time we eat beans or other soluble fiber:

• LDL (“bad”) cholesterol drops and
• Fat-soluble wastes are steadily removed

Most plant foods contain a mix of both soluble and insoluble fiber, but in different proportions — which is why a varied diet of whole plant foods supports digestion and detox best.

Psyllium husk (isabgol) is another powerful source of soluble fiber, as it is about 70–80% soluble fiber.  So it too carries the same positive effects as beans when it comes to detox.

Clinical research supports the cholesterol-reducing power of both (non-soy) legumes and psyllium:

• Meta-analyses show non-soy legumes lower total and LDL cholesterol, with LDL dropping by about 8 mg/dL and total cholesterol by ~12 mg/dL 【Bazzano 2009】.
• Daily psyllium can reduce LDL cholesterol by 6–8% on average 【Anderson 2000; Wei 2009】.

Cholesterol, Fat & Detox

It may seem counterintuitive that eating fat — which triggers bile release — could be part of lowering cholesterol. But the key is that we absorb relatively little cholesterol directly from food, while the liver produces much more from within. When soluble fiber helps bile exit the body instead of being reabsorbed, the liver must pull cholesterol from the bloodstream to make new bile. The net effect is a lowering of LDL cholesterol, even though fat is needed to stimulate bile release in the first place.

Western medicine emphasizes that the type of fat matters. Saturated and trans fats (from foods like red meat, butter, and processed oils) tend to raise LDL cholesterol by signaling the liver to produce more and by slowing down LDL clearance from the blood. Unsaturated fats (from foods like nuts, seeds, avocados, and olive oil) generally have the opposite effect. This is why modern dietary guidelines encourage limiting saturated fats, while allowing or even encouraging healthier unsaturated fats. In this way, fat can both support detox (by triggering bile release) and influence cholesterol levels, depending on its quality.

While no Western studies have tested ghee — which is a saturated fat — with mung beans directly, physiology confirms that fat of any kind triggers bile release, and soluble fiber then captures that bile; this makes the traditional pairing of ghee with dal or kitchari consistent with what modern science understands. I have to admit that I don’t totally understand fats, aside from being very clear that trans fats are terrible for us. But even in regards to good quality, organic ghee and olive oil I hear very different things from very respected sources. So please consult with your personal health advisors on what is best for you.

Gentle Daily Detox

Traditional Chinese Medicine recommends mung beans (lǜ dòu) outside of formal therapies. They are often used in everyday cooking or teas to clear heat, relieve toxicity, and support gentle detox, particularly during hot weather or after exposure to food poisoning [Bensky 2004; Chen & Chen 2004].

Similarly, Ayurveda prescribes mung beans in pañcakarma or on its own. We do not need to undergo strenuous cleansing regimens like  pañcakarma to enjoy the benefits of beans.

In Ayurveda, dal or kitchari and psyllium can easily be integrated into a regular daily routine. Dal or kitchari are often prepared with ghee or a healthy vegan alternative. As noted earlier, fat stimulates the gallbladder to release stored bile. The release of bile is the key moment when soluble fiber can capture wastes and cholesterol for elimination.

Nutritionist Karen Hurd recommends about 15 grams of soluble fiber daily to achieve the health and detoxification benefits we’ve looked at in this article. Among foods, we have seen that legumes are the most practical way to get there. Most people, even those that have difficulty digesting beans, are able to easily digest soaked, well-cooked mung beans in dal or kitchari . We can also use a combination of mung dal and psyllium to help us get to those 15 grams.

Here is a possible gentle daily detox regimen:

• 2–3 ½ cup (10–15 g soluble fiber) servings a day of mung beans. This can actually be any beans but mung is easiest for most to digest, especially soaked, rinsed, and cooked as dal or kitchari. It may seem strange to eat beans three times a day but, if it is a small amount that is well cooked with the right spices, it can be enjoyable as well as healthy. Physiology suggests that beans eaten with lunch and dinner may be especially effective, since these meals — as long as they include some good quality fat — are usually followed by the largest releases of bile. While some modern voices suggest eating beans many times throughout the day, the main “clean-up” opportunities happen during these bigger post-meal bile surges. Ayurveda also prefers eating at meal times rather than grazing or snacking, allowing the digestive fire (agni) to build. This traditional rhythm complements the physiological pattern of bile release.
• 1 teaspoon of psyllium husk provides ~3–4 grams of soluble fiber. Stir it into 8 ounces of water and drink it, ideally within a couple hours after dinner. Psyllium generally produces no gas, making it a useful option for those who are sensitive to legumes. But it works best as a complement to food-based fiber, not a total replacement. Whole foods like legumes provide additional nutrients and feed a more diverse gut microbiome. Larger doses of psyllium can also interfere with nutrient absorption or cause digestive discomfort if not taken with plenty of water.

Conclusion

Mung beans, in both Ayurveda and Chinese medicine, have long been valued for their cleansing and balancing effects. Western physiology now offers a striking explanation: their soluble fiber binds bile, prevents toxins from recirculating, and lowers cholesterol.

All three sciences converge on the same process: what the body no longer needs is mobilized, captured, and eliminated. For traditional systems, this is understood as clearing āma or relieving toxicity. For modern medicine, it is recognized as an effective way of detoxing a portion of excess steroid hormones such as estrogen, along with environmental toxins, while also lowering LDL cholesterol, one of the major risk factors for heart disease.

It is also important to recognize the role of fat in this process. Fat triggers the gallbladder to release bile, and soluble fiber ensures that bile and its wastes exit instead of recycling. Together, they create the conditions for cholesterol lowering and detoxification.

Whether during pañcakarma, in the everyday preventive practices of TCM, or simply as a steady dietary habit, mung beans are both food and medicine for detoxification, hormonal balance, and cholesterol regulation. Psyllium can be a helpful addition, but legumes and other whole foods provide the richest, most balanced source of soluble fiber and should remain the foundation.

References

• The Fiber Fix, Everyday Ayurveda with Kate podcast episode with Kate O’Donnell & Karen Hurd.
• The Bean Protocol: Karen Hurd’s Revolutionary Approach to Detoxification and Health, Wickedly Smart Women podcast. Apple Podcasts link.
• Bazzano, L. A., et al. “Non-soy legume consumption lowers cholesterol levels: a meta-analysis of randomized controlled trials.” Nutrition, Metabolism & Cardiovascular Diseases 21, no. 2 (2009): 94–103. PMC full text.
• Ridlon, J. M., et al. “Bile acids and the gut microbiome.” Current Opinion in Gastroenterology 30, no. 3 (2014): 332–338.
• Anderson, J. W., et al. (2000). “Long-term cholesterol-lowering effects of psyllium as an adjunct to diet therapy in the treatment of hypercholesterolemia.” American Journal of Clinical Nutrition 71(6): 1433–1438.
• Wei, Z., et al. (2009). “Effects of psyllium on plasma lipids and glycemic control in type 2 diabetes: a randomized trial.” European Journal of Clinical Nutrition 63(6): 786–793.
• Harvard Health Publishing. “How to lower your cholesterol without drugs.” Updated October 2020.
• Mayo Clinic Staff. “Cholesterol: Top foods to improve your numbers.” Updated July 2021.
• Bensky, D., Clavey, S., & Stöger, E. (2004). Chinese Herbal Medicine: Materia Medica (3rd ed.). Eastland Press. Entry on 绿豆 (lǜ dòu).
• Chen, J. K., & Chen, T. T. (2004). Chinese Medical Herbology and Pharmacology. Art of Medicine Press. Entry on lǜ dòu.
• Ferrell, J. M., Chiang, J. Y. L. (2015). “Exposing 24-hour cycles in bile acids of male humans.” PLOS ONE 10(11): e0143795. https://doi.org/10.1371/journal.pone.0143795 [This study looked at circadian variation in bile acids, showing how conjugated bile acids tend to peak somewhat earlier than unconjugated ones, and highlighting the strong effect of meal timing (especially fat-containing meals) on bile secretion.]