How To Eat Beans With Less Toots
Learn why beans make you go toot toot and the best way to eat them.
“Beans, beans, the wonderful fruit. The more you eat, the more you toot”
Hey Veggies,
Beans are a kitchen staple in many households - including my own! I love beans because they are affordable, versatile, and packed with nutrients like fiber, vitamins, and minerals!
For vegans, beans and legumes are a great option for getting in your protein. However, for some, they can cause some digestive trouble like gas and bloating.
If this is you, let’s look at what causes this digestive upset and ways to reduce it.
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Why Beans Make You Toot
There are a few culprits that could be leading to your gas and digestive upset after beans. The first is fiber. Fiber is a compound found in plants that travel through our GI tract without being digested. Although fiber is associated with many health benefits, consuming too much, too quickly can lead to unpleasant side effects like gas and bloating.
When the fiber reaches our large intestine, it is fermented by our helpful gut bacteria which leads to gas production and may be the reason for your toots. The second culprit is a carbohydrate found in beans called raffinose. Our bodies lack the enzyme to break down raffinose so it travels all the way through our digestive system. Once it reaches our large intestine, it is fermented by gut bacteria resulting again in the production of gas.
How To Toot Less With Beans
So what can you do? Here are a few tips for reducing digestive upset when eating beans:
Increasing your fiber intake slowly can help your body adjust and lessen symptoms of gas and bloating.
Soaking dried beans overnight and draining the excess liquid before cooking can help reduce the raffinose content.
If using canned beans, drain and rinse them well before eating.
Ready to give beans another chance but not sure what to make? Check out this recipe here to learn how to turn beans into a delicious, easy-to-make dessert!
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