OK, so you’ve heard me (and others) talking about how beans and lentils are super healthy. And you’d love to eat them more often. There’s only one thing holding you back – the aftereffects. Gas. Bloating. Beans ‘musicality” if you will. You’re not alone. Read on to get how to make beans and lentils less gassy.
Adding lentils and beans to your diet is a great way to provide your body with protein, fibre, and micronutrients such as iron, folate, and other B vitamins, all at a minimal cost. They are versatile ingredients, fitting into many different dishes, are gluten-free, and have a low glycemic index to boot.
What’s not so great is later in the day when that hearty chili turns into uncomfortable gas or bloating. While an undesirable consequence of a delicious meal, it’s important to keep in mind that this is actually a sign that your digestive tract is healthy and functioning as it should!
The gas is caused by the good bacteria found in our gut. Beans and lentils contain specific types of carbohydrates, and particularly fibre, that our body doesn’t have the ability to digest. As a result, it passes through our digestive tract until it reaches the bacteria in our large intestine, which happily eat up what our bodies couldn’t, and in doing so produce gases. These gases build up until our body has to deal with it and, well, you know the rest. So while passing wind is a good indication of healthy gut bacteria, it’s not so good when Aunt Ruth is sitting beside you at the dinner table.
So to help you continue to cook without worry:
Tips to Make Beans and Lentils Less Gassy:
Rinse before cooking. Rinsing canned beans and lentils helps reduce the amount of those indigestible carbohydrates, which are released into the water. As an added bonus, it also helps remove any excess sodium. Rinse your beans and lentils under cold water for at least 1 minute to reap these benefits.
Even better, soak them overnight. If you’re using dried beans or lentils, soaking them in cold water does the same thing that rinsing does, but because they are dry and uncooked, it takes a little longer to get the same effect. Aim to soak your beans or lentils for at least 4 hours, and preferably overnight. Dump the soaking water (i.e. don’t use it to cook the beans). Then be sure to give your beans/lentils a good rinse before cooking to wash away those gas-producing carbohydrates.
Introduce them slowly. This can be particularly helpful if you’re introducing beans or lentils to your kiddos, but it’s also helpful if you find they tend to make you particularly gassy. By using beans and lentils in small amounts first, it gives your gut bacteria time to adjust to their increase in food supply, instead of overwhelming them with the feast of their lives. Then slowly increase your consumption and you’ll find your body has a better time dealing with it, which means less flatulence for you!
Call in the reinforcements. If all else seems to fail and you’re still struggling with an uncomfortable amount of gas, digestive enzymes can be called in to help. Sold over-the-counter, look for supplements that contain the enzyme alpha-galactosidase, which breaks up the indigestible carbohydrates and helps ease the digestive process. One brand name is Beano. All of us can use a little extra help from time to time.
Try these tips the next time you’re cooking with beans or lentils and see how they work for you. Happy bean and lentil eating!
A BIG THANK YOU to guest co-author (and student) Tanya Ruscheinski!