Have you ever eaten a generous serving of legumes and then wished you hadn’t because of the embarrassing sounds and smells that followed? Here’s what you need to know about more and less carbonated legumes and whether canned ones can help with gas prevention.
Legumes with more and less gases
Also known as flatulence, or flatus, gas is the air in your intestine that you pass from the bottom. It is normal for gas to be produced in the intestines when the body digests food. Although many people think they produce a large amount of gas, in fact it is normal for people to generate gas approximately 20 times a day.
Some foods are more likely to give you more gas than others. An April 2016 study, published in the Iranian Red Crescent Medical Journal, lists beans, lentils, fried and fatty foods, acidic and spicy foods, coffee, tea, cocoa, ice, and cold drinks as some of the foods that are likely to give you a lot of gas.
Among legumes, experts say black, white, red, and pinto beans are more likely to give off gas. Black-eyed beans , on the other hand, are among the least carbonated beans.
Why do they cause gas?
Wondering about the connection between beans and flatulence? Two specific nutrients in beans can cause gas.
The first is fiber. Legumes are a rich source of fiber; In just half a cup you have 6 to 8 grams of fiber. Fiber is a non-digestible component of plant-based foods, so it passes through your digestive system intact. If you’ve recently increased your fiber intake, your body may be struggling to cope. However, if you start eating beans regularly, your digestive system will eventually tighten up, and eating beans won’t give you as much gas.
They also contain carbohydrates. Although eating protein and fat does not necessarily cause gas, eating carbohydrates does because the bacteria in the intestine acts on carbohydrates and ferments them. The carbohydrate content in beans can also exacerbate irritable bowel syndrome .
Canned pulses for gas prevention
You should not eliminate the consumption of legumes just because they cause gases, since beans are loaded with nutrients such as fiber, protein, iron, potassium, magnesium, and B vitamins . They are low in fat and can also help reduce the risk of diseases like cancer, high blood pressure, and heart disease.
There are a couple of tricks you can try to help make legumes less carbonated. For example, you can go for the canned ones for gas prevention; The canning process helps break down some of the carbohydrates, making them easier to digest and less likely to cause gas.
Another trick is to soak them in water before cooking or after boiling, to help eliminate some of the gas-producing carbohydrates. It is recommended to leave them to soak overnight in plenty of water. You can even change the water multiple times to help further reduce the carbohydrate content.
