Does soaking beans reduce gas?
The short answer
Yes, soaking beans can reduce the gas you experience because soaking removes certain indigestible carbohydrates that our bodies are not equipped to digest on our own.
The long answer
Beans rock – but beans can be hard to digest.
They are an incredibly nutritious food source that provides us with a wealth of vitamins, minerals, and fiber. But some people may find that eating beans are hard to digest and experience discomfort such as gas and bloating. This is because beans contain certain carbohydrates called oligosaccharides that our bodies cannot naturally digest on our own.
To break down these oligosaccharides, our bodies rely on certain gut bacteria that reside in the lower intestine. However, the byproduct of our gut bacteria breaking down oligosaccharides is gas, which is then flatulated (yes this is a word!).
Soaking beans in water before cooking reduces the levels of oligosaccharides in beans, making them easier to digest. When beans are soaked in water, they expand and become more porous. This causes some of the oligosaccharides to leach out of the bean into the soaking liquid.
By discarding the soaking water, you can reduce the levels of oligosaccharides and other compounds that can cause digestive discomfort, making beans easier to digest and more enjoyable to eat.
Whether you are a bean lover like me or new to the world of legumes, soaking is a valuable tool to help you reap the full nutritional benefits of this plant-based powerhouse.
How to make beans easier to digest
Here are some tips on how to make your beans easier to digest.
Make sure to discard the bean soaking water because this is how you dispose of the oligosaccharides carbohydrates that are difficult to digest.
You can also take an enzyme to help your body digest the beans without relying so much on our gut bacteria. A common over-the-counter medicine is aptly named Beano.
Beans are high in fiber, which is good for your overall health but more difficult to digest. If you have trouble digesting beans, try to slowly incorporate more fiber into your diet to give your body time to adjust.
Drink plenty of water before eating a big bowl o' beans.
Kidney beans are particularly hard to digest and can result in food poisoning if not prepared correctly. After soaking overnight, it's recommended you boil kidney beans for at least an hour.
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Sources
Garden-Robinson, J., & McNeal, K. (2019, February). All About Beans Nutrition, Health Benefits, Preparation and Use in Menus. NDSU Agriculture and Extension. Retrieved April 16, 2023, from https://www.ndsu.edu/agriculture/extension/publications/all-about-beans-nutrition-health-benefits-preparation-and-use-menus
Good Food Team. (2022, November 29). Kidney beans. BBC Good Food. Retrieved April 16, 2023, from https://www.bbcgoodfood.com/glossary/kidney-beans-glossary
Jacobson, M. (2022, April 8). How to Soak Beans and Legumes for Better Digestion. HUM Nutrition Blog. Retrieved April 16, 2023, from https://www.humnutrition.com/blog/how-to-soak-beans/
Tresca, A. J. (2021, November 9). Why Beans Cause Gas. Verywell Health. Retrieved April 16, 2023, from https://www.verywellhealth.com/why-do-beans-cause-gas-1942947
