Forgotten Pantry Pulses That Quiet Chronic Inflammation Better Than Berries

5. Split peas (green and yellow)

Split peas are staples for comforting soups that are also clinically comforting to the digestive system. They’re high in soluble fiber that thickens broths while feeding beneficial bacteria. Long, gentle simmering draws out that soluble fiber, producing a soothing texture and steady glucose response. Split pea soup with onions, garlic and a bay leaf is a classic and a simple way to get a concentrated dose of gut-friendly fiber. For added anti-inflammatory benefit, finish with a drizzle of extra-virgin olive oil and squeeze of lemon. If you use dried split peas, store them in a cool, dry place and avoid overly long simmer times that break down all texture; a little structure keeps meals more satisfying. These soups are budget-friendly, filling and easy to freeze in portions for later use.

6. Mung beans

Mung beans are prized for how easily they sprout and for their gentle digestibility. Sprouting increases enzyme activity and can make some nutrients more available, which helps if you’re easing pulses into your routine. Both whole mung beans and sprouted mung beans have fiber and plant protein that support blood sugar balance and microbial diversity. Use sprouted mung in salads and stir-fries, or cook whole mung into a savory stew with ginger and garlic for an anti-inflammatory flavor profile. If you decide to sprout, rinse thoroughly and keep sprouts refrigerated; use within a few days. For cooking, simple seasoning and brief simmering preserve texture while reducing compounds that make digestion harder. Sprouts are a great way to add fresh crunch and growth-phase nutrients to everyday meals without much planning.