Anyone following a plant-based, vegan, or vegetarian diet would know how crucial beans are in their diet.
Besides soy products, beans are a significant protein source and are the base for many meals.
READ MORE: The Best Vegan Protein Sources
Beans are also high in fiber, which is essential for optimal gut health, keeping you full and regular. And contain nutrients and minerals our body needs to function optimally.
Oh, and it is super affordable and convenient!
There's just one problem... Beans can make you, uhum, gassy...
Bloating, cramping, gas, and indigestion are common after-effects of eating beans, making you feel uncomfortable and maybe a tad bit embarrassed ;-)
So how can you make beans less gassy, and what are the easiest beans to digest?? Read more below!
HOW TO MAKE BEANS LESS GASSY
If you are sensitive to beans but still want to reap all the benefits, lentils, mung beans, and black-eyed beans are your best bet. Avoid beans higher on the spectrum, like soybeans and red kidney beans.
Beans are high in fiber, which can cause serious discomfort if your gut is not used to fiber. Start with half a cup of digestive-friendly beans every other day and see how your gut feels. If you're eating a higher lectin bean, start with a smaller serving size.
By soaking beans overnight, you will remove a good amount of the gas-producing carbohydrates and lectins. Soak for at least 4 hours, but preferably overnight for up to 12 hours. Chickpeas can go as long as 24 hours as they take the longest to soften. Rinsing after soaking is crucial to get rid of all the residue.
Another way to make beans more digestible is by sprouting them. Sprouting also makes the nutrients in beans more bioavailable as beans change from a protective capsule of a seed into a growing plant.
READ MORE: The Best Seeds To Sprout
Never eat beans raw; cook them to eliminate most of the lectins. Pressure cooking is a fantastic way to break down lectins for a smooth digestive experience. If you are using canned beans, rinse them thoroughly to remove the complex sugars that are difficult to digest and cause gas.
Seaweed helps to break down components, like phytic acid and lectins, that make beans and legumes harder to digest.
Adding spices such as ginger, cumin, and turmeric to your dishes can help digestion. And it's best to avoid fruit or anything sugary with your beans as this causes fermentation in the gut.
Have been eating red beans and rice for over 50 years and it the easiest to prepare and also most digestible add Cilantro and good miss Anna’s hot sauce and your over the top
Thank you for your insight. It’s my birthday party and I want to make a white bean chili. But I don’t want to be gassy during my party. I will definitely be soaking my beans overnight and rinsing them and using the spices that will help with gut health. Thank you for your consideration and time.