Do Beans Make You Feel Glassy?
January 16, 2023
Gas is a normal part of the digestive process. However, many people find gas embarrassing, especially if they pass a lot of gas. It is true that some foods cause more gas production than others. Foods with a high fiber content, in particular, are frequent offenders. They can also cause bloating. Beans, a member of the legume family, have a particularly bad reputation when it comes to gas. This article explains why they do this and what you can do about it.
Rich fiber content
Beans contain a lot of dietary fiber, which is a plant compound that resists digestion as it passes through your digestive tract. They're especially high in soluble fiber, which absorbs water in the digestive tract to form a thick, gel-like texture.
Soluble fiber has been linked to a plethora of health benefits, including improved digestive regularity and blood sugar control, lower LDL (bad) cholesterol levels, and improved heart health. However, rapidly increasing your fiber intake can result in negative side effects such as gas and bloating. Once in the colon, dietary fiber is fermented by the beneficial bacteria that live there. The fermentation produces gas as a byproduct.
Rich in raffinose
Raffinose is another compound found in beans. It is a non-digestible carbohydrate found in foods such as cabbage, broccoli, and Brussels sprouts. Raffinose is generally poorly digested in humans due to a lack of an enzyme called alpha-galactosidase in the digestive tract.
As a result, raffinose can pass undigested through the stomach and small intestine and enter the large intestine, where it is fermented by gut bacteria. This further causes gases such as methane, hydrogen, and carbon dioxide, causing flatulence and bloating.
Tips for Dealing with Bloating and Gas
What can you do now that we've explained why beans cause gas and bloating? There are numerous methods for reducing bean gassiness, but here are a few of our favourites:
1) Start by eating beans in small amounts
Because beans are high in fiber, it’s important to increase your fiber intake gradually to avoid gas, bloating and constipation.
2) Drink more water
Water helps keep things moving in the gut. Staying hydrated is especially important when introducing high-fiber foods (like beans) into the diet.
3) Soak dried beans before cooking
If you soak your beans in water before boiling, some of the oligosaccharides in the beans will stay in the water. Discarding this soaking water can reduce oligosaccharide content by up to 58%. If you prefer not soaking your beans, discarding the cooking water before adding the beans to your final dish has a similar effect.
4) Use baking soda when cooking beans
Adding baking soda into the boiling water makes the water alkaline and can help reduce the oligosaccharide content. This will also help the beans cook faster!
5) Rinse canned beans
Like with soaked beans, some of the oligosaccharides are in the water the beans are canned in. Be sure to rinse your beans before adding to your meal to reduce the gas-forming oligosaccharides and some of the salt too!
6) Cook beans with carminatives
Carminatives are substances such as herbs and spices that soothe the digestive system. Many cultures that use beans in their traditional foods use them in their cooking. Asafetida or heeng as we call it in Hindi, is a spice used in Indian kitchens to help the process of digestion.
7) Try Gas-O-Fast
Incidents of gas and bloating can cause embarrassment and discomfort. In a situation where you are stuck and no home remedy can be worked up for rescue, a sachet of Gas-O-Fast Asli Jeera comes in handy. Its unique Ayurvedic formulation ensures fast action, providing quick relief from acidity, gas and indigestion without any side effects.
Disclaimer This blog solely intended for the educational/informational/awareness purposes and is not a substitute for any professional medical advice, diagnosis or treatment. Please consult your doctor/healthcare professional before acting on the information provided on the blog. Reliance on any or all information provided in the blog, is solely at your own risk and responsibility. Mankind Pharma Limited shall not be held liable, in any circumstance whatsoever.
