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Niche Topics (Food and Drinks) offers a large collection of delicious food and drink
recipes to help you decide what to cook, whether it’s a family dinner, lunchbox for
the kids, or entertaining friends at home. Each recipe promises a completely different
taste experience, and all are really easy-to-make.
Spicy and slightly sweet, this easy salad recipe combines two summer favorites, corn
and edamame beans, and is delightful when you crave for refreshing low fat salads
on hot days.
3 Simple Ways to Make Beans Less Gassy
While beans, or legumes are a great source of protein and dietary fiber, they are
notorious for causing abdominal bloating and intestinal gas. However, there are a
few simple things that you can do to greatly reduce gas from beans.
First, you need to soak and cook beans really well. Second, eat beans in combination
with other foods. Third, avoid eating too much beans, too soon, and too fast.
Not all beans are the same. There are some beans – pinto beans, adzuki beans, black
beans, black-eyed peas, kidney bans and garbanzo beans (chickpeas) – that are relatively
easier to digest than other bean varieties, and hence cause less stomach bloating
I suggest you modify your choices and give your body some time to adjust to the increased
dietary fiber intake. Start with split mung beans (mung dahl), or red lentils (masoor
dahl) in small amounts, and then gradually add harder to digest beans such as navy
beans, green or yellow split peas, brown lentils to your vegan menu plan.
Unfermented soybeans are the hardest to digest of all beans so it is a good idea
to eat fermented soy products like tempeh, miso, natto and some tofu instead.
How to Make Beans Less Gassy
As far as I know, dried beans should always be cleaned, rinsed, and soaked. Measure
out the amount you want to cook. Carefully inspect the raw beans, and remove dirt,
stones or any damaged ones. Then cover with water to remove any "floaters", and rinse
Next, transfer dried beans to a large bowl filled with cold water, about 3-4 times
the amount of beans, and leave them to soak for a few hours. Soaking loosens the
skins, and breaks down gas-causing oligosaccharides, which are complex sugars that
require special enzymes to be broken down and digested. Since our bodies lack the
enzymes to properly digest oligosaccharides, they pass into the intestines where
bacteria metabolize them, and produce gas.
How Long to Soak Beans
How long to soak beans before cooking depends on the bean type and how you want to
cook them. Not all beans require presoaking. Black-eyed peas, like red lentils, lentils
( French or black), split peas and whole peas need not have to be pre-soaked.
As a general rule of thumb, the longer you soak the beans, the greater the amount
of gas-causing properties dissolved in the soaking water. If you soak the beans overnight
(long soaking method), it reduces 60% of the complex sugars in most beans so this
process helps you eliminate the embarrassing gassy problem.
Your beans should expand approximately double or triple in size, and smooth (no wrinkles)
in the morning. Simply discard soaking liquid, rinse and drain the beans a couple
of times till the water runs clear. Here is an Eco-friendly tip – use the soaking
water to water the plants around your house.
You can also shorten the soak time using this quick soaking method. Place rinsed
beans in a saucepan, and add enough water to cover (water level should be at least
1 inch above the bean level). Cover with a lid and bring to a rolling boil for 2
minutes. Using a large spoon, skim off any white foam that forms on the surface.
Remove sauce pan from heat and leave the beans to soak for 1 hour. If you are using
a pressure cooker, simply turn off the heat once the water comes to a boil. Drain
and rinse thoroughly.
Then place your soaked or preboiled beans in a large pan and add fresh cold water
to cook your beans. Make sure not to add salt or baking soda to beans until they
are tender and cooked completely because sodium prevents them from softening. Also,
you should not add acidic ingredients like tomato, vinegar, wine or citrus juices,
while the beans are cooking.
If you like, add a few fennel seeds, cumin seeds, a thin slice of fresh ginger, fresh
cilantro, a bay leaf, or a 2-inch strip of dried kombu (a type of seaweed) to the
pot. These additions will help to soften the beans, and make them more digestible.
Then add salt and/or other seasonings after the beans are done. Cooked beans should
be tender, not mushy.
Another thing I want to mention about canned beans is always drain and rinse the
beans several times before cooking, otherwise your flatulence/indigestion problem
will be worse.
How to Eat Beans Without Getting Gas
One easy way to reduce gas from beans is to take anti-gas digestive aid, or digestive
enzymes (Bean-zyme, or Beano) before eating any beans. You can find these digestive
suppluments at your local drugstore. It can help you better digest the complex sugars
found in beans.
Alternatively, try yogurt, papaya, pineapple, garlic or B Vitamins. Yogurt (a good
source of friendly bacteria, Lactobacillus acidophilus), garlic and B Vitamins helps
digestion while papaya and pineapple contain digestive enzymes.
By Rebecca Garcia
I have been eating a great deal of beans primarily for protein ever since I became
a vegan 3 months ago. I love having a variety of beans/legumes in my diet except
for one huge embarrassing problem. Beans give me gas and make me bloat up pretty
bad. According to my flatmate, rinsing dried beans twice before cooking helps take
the gas out of beans. I followed exactly what he said, but it did not reduce my gassy
problems. What did I do wrong to de-gas beans? I definitely want to keep eating beans
so please tell me how to make beans less gassy? Thanks for your help. – Brian, New