Share this Post
If you have that same reason, then you should know this about beans. They contain substances called oligosaccharides that cause gas formation. Our guts do not have a way to break these oligosaccharides down before they reach our large intestine. Once there, bacteria begin to ferment these and the result is gas or flatulence. To help lower the oligosaccharides, these are a few things you can do:
If you are using dry beans, they must be soaked. At least 8-12 hours is recommended, so overnight can help with this.
Rinse the beans well to remove all the soaking water, and then add fresh water. You may even want to drain and rinse them in a colander and then add back to the cooking pot with fresh water.
As they begin to cook you will see all of this foam start to float to the top, this is what will be causing the gas (the oligosaccharides).
Do your best to get all of the foam out of the water.
If you are using canned beans, make sure you rinse, rinse, rinse!
Also, smaller beans will have less gas producing ability and the older the beans the more gas producing ability.
Applying these tips can help you improve your health because beans not only taste delicious, but they provide you with an abundance of nutrients and are easy on the pocketbook. Some of the nutrients are protein, potassium, zinc, magnesium, folic acid, iron and soluble fiber. This is the fiber that can help lower total and bad (LDL) cholesterol.