Health

REVEALED: Why Beans Cause Stomach Trouble And How To Stop It Permanently

Published

5 days ago

Dec 29, 2024.

Beans are a nutritional powerhouse, packed with protein, fiber, vitamins, and minerals, making them a staple in diets worldwide.

However, for many people, consuming beans comes with an uncomfortable side effect: stomach upset. From bloating to gas and indigestion, beans can leave some feeling uneasy after a meal.

So, why does this happen, and what can be done to enjoy beans without discomfort?

EDITOR’S PICKS

EKO HOT BLOG gathered that the primary culprit behind the digestive issues caused by beans is their complex carbohydrate content. Beans contain a type of sugar called oligosaccharides, specifically raffinose and stachyose. These sugars are not fully digestible by the human body because we lack the enzyme alpha-galactosidase, which is needed to break them down.

When these undigested sugars reach the large intestine, they ferment as gut bacteria break them down. This fermentation process produces gases such as methane, hydrogen, and carbon dioxide, which lead to bloating and discomfort.

Beans Cause Stomach

Additionally, beans are high in fiber, which, while beneficial for digestion, can cause temporary discomfort for those not used to consuming high-fiber foods.

Common Symptoms

Bloating
Gas
Abdominal cramps
Indigestion

Tips to Reduce Stomach Upset from Beans

If you love beans but dread the discomfort, there are ways to minimize these effects:

Soak Beans Before Cooking
Soaking beans overnight and discarding the soaking water before cooking can help reduce their oligosaccharide content. Rinse thoroughly before cooking with fresh water.
Cook Thoroughly
Well-cooked beans are easier to digest. Ensure they are soft and tender before consuming.
Introduce Beans Gradually
If you’re not used to eating beans, start with small portions and gradually increase the amount to allow your digestive system to adjust.
Use Canned Beans
Canned beans are often pre-soaked and partially cooked, which reduces their oligosaccharide content. Rinse them thoroughly before use.
Add Digestive Aids
Cooking beans with herbs and spices like ginger can help improve digestion and reduce gas.
Choose Easier-to-Digest Varieties
Some beans, such as lentils and black-eyed peas, are generally easier to digest than others like kidney beans or chickpeas.

Beans are an excellent addition to any diet, offering numerous health benefits. Understanding why they cause stomach upset and taking steps to prepare them properly can help you enjoy their nutritional benefits without discomfort.

By incorporating simple strategies like soaking, thorough cooking, and gradual introduction, you can savor your favorite bean-based dishes without the unpleasant side effects.