OK, so you’ve heard me (and others) talking about how beans and lentils are super healthy. And you’d love to eat them more often. There’s only one thing holding you back – the aftereffects. Gas. Bloating. Beans ‘musicality” if you will. You’re not alone. Read on to get how to make beans and lentils less gassy.
Adding lentils and beans to your diet is a great way to provide your body with protein, fibre, and micronutrients such as iron, folate, and other B vitamins, all at a minimal cost. They are versatile ingredients, fitting into many different dishes, are gluten-free, and have a low glycemic index to boot.
What’s not so great is later in the day when that hearty chili turns into uncomfortable gas or bloating. While an undesirable consequence of a delicious meal, it’s important to keep in mind that this is actually a sign that your digestive tract is healthy and functioning as it should!
The gas is caused by the good bacteria found in our gut. Beans and lentils contain specific types of carbohydrates, and particularly fibre, that our body doesn’t have the ability to digest. As a result, it passes through our digestive tract until it reaches the bacteria in our large intestine, which happily eat up what our bodies couldn’t, and in doing so produce gases. These gases build up until our body has to deal with it and, well, you know the rest. So while passing wind is a good indication of healthy gut bacteria, it’s not so good when Aunt Ruth is sitting beside you at the dinner table.
So to help you continue to cook without worry:
Tips to Make Beans and Lentils Less Gassy:
Rinse before cooking. Rinsing canned beans and lentils helps reduce the amount of those indigestible carbohydrates, which are released into the water. As an added bonus, it also helps remove any excess sodium. Rinse your beans and lentils under cold water for at least 1 minute to reap these benefits.
Even better, soak them overnight. If you’re using dried beans or lentils, soaking them in cold water does the same thing that rinsing does, but because they are dry and uncooked, it takes a little longer to get the same effect. Aim to soak your beans or lentils for at least 4 hours, and preferably overnight. Dump the soaking water (i.e. don’t use it to cook the beans). Then be sure to give your beans/lentils a good rinse before cooking to wash away those gas-producing carbohydrates.
Introduce them slowly. This can be particularly helpful if you’re introducing beans or lentils to your kiddos, but it’s also helpful if you find they tend to make you particularly gassy. By using beans and lentils in small amounts first, it gives your gut bacteria time to adjust to their increase in food supply, instead of overwhelming them with the feast of their lives. Then slowly increase your consumption and you’ll find your body has a better time dealing with it, which means less flatulence for you!
Call in the reinforcements. If all else seems to fail and you’re still struggling with an uncomfortable amount of gas, digestive enzymes can be called in to help. Sold over-the-counter, look for supplements that contain the enzyme alpha-galactosidase, which breaks up the indigestible carbohydrates and helps ease the digestive process. One brand name is Beano. All of us can use a little extra help from time to time.
Try these tips the next time you’re cooking with beans or lentils and see how they work for you. Happy bean and lentil eating!
Ready to give beans and lentils a try? Check out my recipes or get my new cookbook: The Easy Sugar Detox Cookbook
A BIG THANK YOU to guest co-author (and student) Tanya Ruscheinski!
Photo by Milada Vigerovaon Unsplash
As a nutrition and digestive health enthusiast with a keen interest in promoting well-being through dietary choices, I understand the importance of incorporating beans and lentils into a balanced diet. My expertise is grounded in a deep understanding of nutritional science and practical approaches to address common concerns such as gas and bloating associated with bean and lentil consumption.
Now, let's delve into the key concepts mentioned in the article and provide insights to make beans and lentils less gassy:
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Nutrient Benefits:
- Beans and lentils are rich sources of protein, fiber, and essential micronutrients such as iron, folate, and B vitamins.
- These ingredients offer a cost-effective and versatile way to enhance the nutritional profile of various dishes. They are gluten-free and have a low glycemic index.
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Gas and Bloating:
- Gas and bloating can be common after consuming beans and lentils due to specific carbohydrates and fiber that the body struggles to digest.
- The presence of good bacteria in the gut plays a role in breaking down these indigestible components, leading to the production of gases.
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Tips to Reduce Gas:
- Rinsing Before Cooking: Washing canned beans and lentils under cold water for at least 1 minute helps reduce indigestible carbohydrates and sodium.
- Soaking Overnight: For dried beans or lentils, soaking in cold water for at least 4 hours (preferably overnight) and rinsing before cooking achieves a similar effect.
- Gradual Introduction: Introduce beans and lentils slowly to allow gut bacteria to adjust, minimizing the risk of overwhelming gas production.
- Enzyme Supplements: If gas issues persist, digestive enzymes like alpha-galactosidase (e.g., Beano) can be used to break down indigestible carbohydrates.
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Additional Advice:
- Introduce Beans and Lentils Gradually: Especially beneficial for children or those sensitive to increased gas production, gradual introduction helps the body adapt.
- Digestive Enzymes as Reinforcements: Supplements containing alpha-galactosidase can aid in easing the digestive process when other measures fall short.
Incorporating these tips into your cooking routine can help you enjoy the nutritional benefits of beans and lentils without the undesirable side effects. Remember, a balanced approach to introducing these ingredients gradually and utilizing practical strategies can contribute to a healthier digestive experience. Happy and mindful bean and lentil eating!
