There are steps you can take to reduce – even eliminate – the digestive discomfort bean-heavy meals cause
Not all types of pulses increase gas equally. If one bean bothers you, try a different one to see if it causes less gas. Lentils, split peas and black-eyed peas, for example, are lower in gas-producing carbohydrates than other pulses.Practice the following tips to continue enjoying beans without the excess gas. If you cook dried beans from scratch, soak them in plain water for 12 hours or overnight to reduce the amount of gas-producing sugars. Soaking twice can reduce the sugars further.
Rinse canned beans in a colander under running water to remove oligosaccharides that’s in the liquid.If you’re new to beans, start by eating a small serving of beans to prevent your gut microbes going into fermentation overdrive. Lentils, split peas and black-eyed peas, for example, are lower in gas-producing carbohydrates than other pulses. Chickpeas and navy beans are on the high end.Chewing food stimulates your salivary glands to release amylase, an enzyme which beings the process of breaking down carbohydrates. Chewing food well can help limit gas production in the intestine.Adjust your recipe
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