Beans are a near perfect food. Nutritionally, they are high in protein, fiber, and lots of vitamins and minerals including iron and folic acid. They are versatile due to their ability to absorb flavor well. 
And there is no denying how extraordinarily economical they are. Theymight be THE cheapest way to get in nutrients from whole foods.
Despite all of the benefits, I find that the clients I work with avoid beans because they either don’t like the flavor/texture or they worry about upset stomach and excess gas. I totally get it! Beans will definitely cause gas and be all mushy and flavorless….IF you cook them wrong. Let me help you get beans back into your diet with a few small tweaks. Your tummy will be happy and you’ll get to use all that money you saved on something fun.
Steps to Making Beans More Digestible:
1. Start with dry beans. Don’t be intimidated! It is way less laborious that you might imagine. And with just a few exceptions, beans will cook more evenly, tenderly and in less time, if they have been soaked in cool water first. By soaking and discarding the water that the beans have soaked in before cooking, you’ll have removed a good amount of the gas-producing carbohydrate raffinose. Yes, hello happy tummy!
Sort & Rinse: (look for dried, shriveled beans or any non-bean things like rocks so you don’t break a tooth. Rinse the winners in a colander under cold running water).
Soak: in plenty of cold water. Beans will absorb many times their weight in water so aim for more than less. 5+ cups of water for 1 lb of beans is about right. Soak for at least 4 hours but I recommend overnight up to 12 hours. Sometimes, I’ll let my garbanzo beans go as long as 24 hours because those little suckers take the longest. Keep the beans soaking in a bowl on the counter -just cover them with a clean dish towel. Once done, drain and rinse again(gets rid of even more of that pesky raffinose).
Cook: In a large saucepan or pot, cover beans with fresh water by about 1 inch (3-4 cups of water for every cup of beans). Partially cover the pot, bring to a boil, and then lower heat to a simmer, stirring occasionally until the beans are tender. Cooking time varies depending on the bean but is usually around an hour to hour and a half. Here is a handy reference chart.
Note: If you get into cooking beans on the regular, I HIGHLY recommend purchasing a pressure cooker. I have an InstantPot and I love, love, love it. It does a lot more than just pressure cook which is nice too. But in terms of cooking beans, it is a rockstar. Your beans will generally be cooked in 10-20 minutes versus over an hour. And you can just set it and leave. You actually can cook straight from dried beans (i.e. skip the whole soaking process) however, if you are someone who avoids beans because they upset your stomach, don’t skip the pre-soak. That will help to make them more digestible.
KEY To Making Beans Even More Digestible
Ok,soaking, rinsing and draining all helps a lot but the other thing to do is to add one of the following to the water in which you are cooking your beans:
1. Cumin (a pinch or two)
2. 1 Bay Leaf
3. A 1 inch piece of Kombu(a wild sea vegetable in the kelp family that is loaded with vitamins and minerals)
Still having trouble digesting beans?
Have you tried all of the above and still had tummy troubles after eating beans? Try sticking with the easiest bean varieties to digest such as: black-eyed peas, adzuki, anasazi, lentils and mung beans (general rule of thumb is the sweeter the bean, the easier to digest though sweetness is a relative thing!). The most difficult beans to digest are lima beans, navy beans and soybeans.
Also note that beans are extremely high in fiber! That means if you aren’t used to eating them regularly, you probably should sit down with a bit ‘ol bowl of them. Slowly increase them in your diet and let your body get acclimated to the increased fiber (your body will thank you in the long term!).
So in review, you sort & rinse, soak & drain, and cook with a little added cumin, bay leaf or kombu. If that is not enough, stick with the more easily digestible varieties of beans (and away from the tough ones) and slowly increase them in your diet so you can get used to the fiber load. These key steps will give you tender, easy to digest beans. Give it a try. I think you’ll be surprised by how easy it is as well as how much better you feel when you eat beans prepared in this way!
Stay tuned for part 2 of my beans series where I’ll talk about how to make beans more flavorful and delicious.
What questions do you have about beans? I would love ideas to continue this series.
As a nutrition expert and enthusiast with a profound understanding of the topic, I have delved extensively into the nutritional value and culinary aspects of beans. My hands-on experience in advising clients on incorporating beans into their diets has given me valuable insights into common concerns such as flavor, texture, and digestive issues associated with bean consumption. Allow me to share my expertise and provide additional information related to the concepts discussed in the article.
Nutritional Value of Beans:
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Protein: Beans are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. The protein content is crucial for muscle development and overall body function.
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Fiber: High fiber content in beans promotes digestive health, regulates blood sugar levels, and contributes to a feeling of fullness. It also aids in weight management and supports heart health.
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Vitamins and Minerals: Beans are rich in essential vitamins and minerals, including iron and folic acid. Iron is vital for transporting oxygen in the blood, and folic acid is particularly important during pregnancy for fetal development.
Versatility in Cooking:
- Beans have a unique ability to absorb flavors, making them versatile in various culinary applications. This characteristic allows them to be incorporated into a wide range of dishes, from soups and stews to salads and dips.
Economic Benefits:
- Beans are highlighted for their extraordinary economic value, being one of the most cost-effective ways to obtain essential nutrients from whole foods. This makes them a budget-friendly and nutritious option for individuals and families.
Addressing Concerns about Gas and Digestibility:
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The article suggests starting with dry beans, emphasizing the importance of soaking them in cool water before cooking. Soaking helps remove gas-producing carbohydrates, specifically raffinose, making the beans more digestible.
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The soaking process involves sorting and rinsing the beans, followed by an extended soaking period of at least 4 hours, preferably overnight. This step is essential for achieving even cooking and tenderness.
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Cooking recommendations include covering the beans with fresh water, bringing to a boil, and then simmering until tender. The use of a pressure cooker is recommended for efficiency, with the InstantPot being highlighted for its versatility.
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The key to enhanced digestibility is adding specific ingredients to the cooking water, such as cumin, bay leaf, or Kombu (a sea vegetable rich in vitamins and minerals). These additions contribute to better digestion and flavor.
Choosing Bean Varieties:
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The article provides insights into selecting bean varieties that are easier to digest, such as black-eyed peas, adzuki, anasazi, lentils, and mung beans. It suggests avoiding more challenging varieties like lima beans, navy beans, and soybeans for those with digestive concerns.
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A reminder about the high fiber content of beans is given, with a recommendation to gradually increase bean intake to allow the body to adjust to the increased fiber load.
Future Topics and Conclusion:
- The article hints at a forthcoming part 2 of the bean series, promising to delve into making beans more flavorful and delicious. It invites reader questions and ideas for continuing the series.
In conclusion, the article provides comprehensive guidance on making beans a more appealing and digestible part of one's diet, addressing both nutritional and culinary aspects. The evidence-based approach, coupled with practical tips, positions the author as a credible source for individuals seeking to incorporate beans into their meals with ease and enjoyment.
