I think the reason isn't just “the demanding schedule”, but rather the discomfort that eating legumes can cause. Yes, I'm referring to accelerated digestion, bloating, fermentation, and gas production, and the ultimate consequences of all that. Traditional advice includes the belief that the body will adjust to the added fiber if regular legume consumption continues. But, is that really true? For some, it holds true to a certain extent, but for others, the discomfort will continue regardless of persistent consumption.
Why beans may cause gases?
Most legumes contain relatively high amounts of dietary fiber like soluble oligosaccharides that are not digestible by human intestinal enzymes alone. Instead, oligosaccharides such as raffinose* and stachyose are broken down by bacterial fermentation in the intestines. The byproducts of this degradation are hydrogen, carbon dioxide, methane, and sometimes sulfur, depending on the bacteria. Normal intestinal processes move these gases out of the body in the form of flatus.
*Raffinose is found naturally in various plant foods, including beans, cabbage, Brussels sprouts, broccoli, asparagus, and whole grains. Raffinose is a trisaccharide, meaning it consists of three sugar units: galactose, glucose, and fructose. Due to the lack of an enzyme called alpha-galactosidase in the human digestive tract, raffinose is generally poorly digested.
Some people may be more sensitive to the gas-producing carbohydrates than others. If you're particularly prone to gas, try different strategies to find what works best for you.
🫘🫘🫘 Here are a few suggestions:
1. Soak legumes before cooking (at least 12 hours, discard the water before cooking). Soaking helps to remove sugars that can interfere with digestion. It's also great to use sprouted grains (sprouted buckwheat, quinoa, millet).
2. Make sure the legumes are well cooked. You can use a pressure cooker to help with this.
3. Start slowly and with small portions of high-fiber foods, especially legumes, particularly if your previous diet was different. Along with changes in diet, the composition of our gut microbiota also changes, and it takes time for the bacteria that digest (ferment) certain fibers to successfully adapt to changes in the diet.
4. I would like to emphasize how important it is to chew high-fiber foods well and slowly, so they are well-mixed with saliva, which aids in digestion.
5. It might even be better to start with fermented legumes and other fermented vegetables (fermented chickpeas).
6. It's possible that only certain types of beans cause problems, so it's necessary to experiment.
7. Ensure you drink enough water throughout the day. Water helps move fiber through the digestive system and prevents it from staying (and fermenting) in the intestines for too long.
8. Adding probiotics can help, ideally in the form of probiotic foods like sauerkraut, kombucha, yogurt, and/or digestive enzymes (alpha-galactosidase). Alpha-galactosidase is an enzyme that helps break down gas-producing carbohydrates. For commercial use, α-galactosidase is typically derived from the fungus Aspergillus niger.
Probiotic supplements are not a quick fix for bloating, and the relationship between probiotics and gas is more complex than it seems. A combination of Lactobacillus and Bifidobacterium strains has been most studied in reducing gas and bloating.
9. Then there are various herbs and spices that can help alleviate digestive problems. Combine beans with herbs and spices that aid digestion, such as cumin, ginger, and fennel.
10. Avoid combining beans with other gas-producing foods like broccoli, cabbage, and carbonated drinks.
11. Last but not least, regular physical activity helps.
2. Make sure the legumes are well cooked. You can use a pressure cooker to help with this.
3. Start slowly and with small portions of high-fiber foods, especially legumes, particularly if your previous diet was different. Along with changes in diet, the composition of our gut microbiota also changes, and it takes time for the bacteria that digest (ferment) certain fibers to successfully adapt to changes in the diet.
4. I would like to emphasize how important it is to chew high-fiber foods well and slowly, so they are well-mixed with saliva, which aids in digestion.
5. It might even be better to start with fermented legumes and other fermented vegetables (fermented chickpeas).
6. It's possible that only certain types of beans cause problems, so it's necessary to experiment.
7. Ensure you drink enough water throughout the day. Water helps move fiber through the digestive system and prevents it from staying (and fermenting) in the intestines for too long.
8. Adding probiotics can help, ideally in the form of probiotic foods like sauerkraut, kombucha, yogurt, and/or digestive enzymes (alpha-galactosidase). Alpha-galactosidase is an enzyme that helps break down gas-producing carbohydrates. For commercial use, α-galactosidase is typically derived from the fungus Aspergillus niger.
Probiotic supplements are not a quick fix for bloating, and the relationship between probiotics and gas is more complex than it seems. A combination of Lactobacillus and Bifidobacterium strains has been most studied in reducing gas and bloating.
9. Then there are various herbs and spices that can help alleviate digestive problems. Combine beans with herbs and spices that aid digestion, such as cumin, ginger, and fennel.
10. Avoid combining beans with other gas-producing foods like broccoli, cabbage, and carbonated drinks.
11. Last but not least, regular physical activity helps.
Mung beans are known for being easier to digest compared to other legumes, making them less likely to cause flatulence. This is due to their lower levels of oligosaccharides, complex sugars often associated with gas production.
I can personally confirm this to be true in my own experience.
If you'd like to try a recipe using Moong dal, check out my Mung Bean Pancakes recipe on Samsung food.
Don't let fear of flatulence keep you from enjoying the nutritional benefits of beans! There is a hope that regularly enjoying beans increases your body’s tolerance and may reduce intestinal gas.
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