5 Ways To Avoid Gas from Beans
You can find numerous varieties of legumes, and each of them is good for your body in one way or another. A few of the varieties include peas, lentils, garbanzo bean/chickpeas, kidney bean, navy bean, pinto bean and so on.
It’s really good to eat beans since they are healthy, inexpensive and tasty! Listed below are some details:
• Beans are high in fiber – one-half cup serving of cooked dry beans has 4 to 10 grams of fiber.
• They are high in protein – one-half cup (4 ounces) of beans is equivalent to eating 2 ounces of lean protein. Nutritional guidelines recommend that most adults eat about 5 1/2 ounces of lean meat a day.
• They are also rich in complex carbohydrates.
• Beans are a good source of minerals such as iron, zinc, calcium, selenium as well as folate.
• Beans are low in fat.
• Provide a low glycemic index.
Where Does the Gas Come From?
Beans are loaded with a triple sugar, stachyose, a quadruple sugar, raffinose, and a five sugar, verbascose, that we cannot digest. We are missing an enzyme that is required to break these sugars down. When the beans get to the colon, the bacteria in the colon begins to ferment these sugars producing gas in the process.
In case you slowly but surely increase the number of beans you eat over few weeks, you will likely overcome this problem provided you do a couple of simple things in terms of how you cook beans and precisely what combinations you eat them in.
The good thing about eating more of these sugars in beans is that it promotes the growth of intestinal bacteria and these bacteria create an environment in the colon that reduces the risk for cancer.
Here are a few tips on how to reduce the uncomfortable Intestinal Gas From Beans.
• Eat lots of vegetables, particularly green ones with your beans (75% of the meal should be vegetables).
• Learn How to Cook Beans – It is easy to cook beans but it requires planning ahead of time. (see this recipe)
• Because Beans are slow to digest: Eat fruit or sugar foods 2 – 3 hours away from a meal with beans. Only eat one protein in the same meal, as each protein requires a specific type and strength of digestive juices. Don’t eat potatoes in the same meal with beans. Eat a whole grain with beans to complement them.
• Slow down and chew more thoroughly – Enzymes in your saliva along with the mechanical action of chewing helps break down carbohydrates more thoroughly before they reach your intestinal tract, resulting in less gas formation. When you eat quickly, you also tend to swallow more air, which ends up in your colon and has to get out somehow.