Why beans cause stomach cramps

How to prevent bean gas

In addition to choosing lower fermentable fiber beans, you can do other things to make them easier to digest.

Soak the beans before cooking them

When cooked dried beans, dip them before boiling makes them easier to cook. It can also reduce the amount of oligosaccharides that cause gases and bloating.

A study published in Food Research International Analyzed the oligosaccharides content of a variety of legumes after having dipped them at different temperatures.

The researchers discovered that the soaking beans for one to three hours in water at 45 degrees C (113 degrees F) reduced alpha-galactosidase, a type of oligosaccharide, by 50%. The use of slightly acidic water seems to contribute to this process.

Change the cooking water

Once you have finished the soaking, pour the soaking water and replace it with cool water to cook.

Once the cooking process is finished, pour this water and replace with a new water, if you wish.

According to a study published in the Journal of Nutritional Science and VitaminologyThis can reduce the 25 to 85%oligosaccharides content, depending on the type of bean or lens that you could cook.

Slowly introduce beans

The increase in your fiber intake can worsen digestive problems. The slowly introduction of beans to your diet gives your body time to adapt to the added fiber.

A study published in Nutrients I looked at the effects of additional food fiber on gastrointestinal comfort in 38 participants. During the first week, participants frequently said they had tested gas and bloating. In the second week, participants noted any unfavorable digestive symptoms.

A note on toxins

Crus or under-cuite beans contain protein lectin. In high quantities, lectin can cause nausea, vomiting and diarrhea. Although canned beans should not pose any risk, soaking and boiling dried beans until they are completely cooked removes lectin, which makes them sure to eat.