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7 Ways To Avoid Gas from Beans

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7 Ways To Avoid Gas from Beans

Plus 7 Reasons We Eat Beans…

There are 1,000 varieties of beans, every one of them good for your body in some way. They include peas, lentils, garbanzo bean/chickpeas and peanuts. Yes, peanuts are a bean.

“Beans, beans,
The magical fruit,
The more you eat,
the more you toot!
The more you toot,
the better you feel,
so let’s eat beans
with every meal.”

Why Eat Beans, Peas, Lentils and Peanuts?

  • High in protein: 1/2 cup (4 ounces) of beans is equivalent to eating two ounces of lean protein. Nutritional guidelines recommend that most adults eat about 5 1/2 ounces of lean meat a day.
  • Lots of fiber: Ĺ cup serving of cooked dry beans has 4 to 10 grams of fibre.
  • Rich in complex carbohydrates.
  • Contain iron, zinc, calcium, selenium and folate.
  • Rich in antioxidants.
  • Low in fat.
  • Provide a low glycemic index.
  • Research has shown that the legume family may help to reduce chronic diseases, such as heart disease, diabetes mellitus, inflammatory diseases, osteoporosis, depression, obesity, cancer and stroke.

    In some Eastern cultures, legumes are and were a basic dietary staple that can be traced back more than 20,000 years.

    So why donít we eat lots of beans? GAS is the short answer! The jokes about gassy beans are just as common as the experience!

    The truth is beans do cause many people to have GAS in the intestines for a very real reason.

    Beans contain a triple sugar, stachyose; a quadruple sugar, raffinose; and a five sugar, verbascose that we cannot digest. We are missing an enzyme that is required to break down these sugars. When the beans get to the colon, the bacteria in the colon begins to ferment these sugars producing gas in the process.

    If you gradually increase the amount of beans you eat over several weeks most people will overcome this, provided you do a few simple things in terms of how you cook them and what combinations you eat. The benefit of eating more of these sugars in beans is that it promotes the growth of intestinal bacteria, and these bacteria create an environment in the colon that lowers the risk for cancer.

    Next: 7 Ways to decrease gas from beans

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    Diana Herrington

    Diana Herrington turned a debilitating health crisis into a passion for helping others with healthy, sugar-free, gluten-free, eating and cooking. After testing and researching every possible healthy therapy on her delicate system she has developed simple, powerful principles which she shares in her recent book Eating Green and Lean, and as host to Care2 groups: Healthy Living Network and Healthy Cooking. She is the head chef at Real Food for Life, where she shares recipes and tips. Sign up for the Real Food for Life weekly newsletter or catch her on Facebook or Twitter (@DancinginLife).


    + add your own
    4:21AM PDT on Jun 13, 2015

    Go for beans inspite of the downside.

    8:03AM PST on Jan 1, 2015


    8:17AM PDT on Oct 26, 2014

    I love beans! But I do tend to get gas! Great info!

    6:26AM PDT on Mar 27, 2014

    Thanks to everyone for the article, and helpful comments/suggestions.

    7:09PM PDT on Mar 26, 2014

    I love beans on my salads. They are really delicious. I like to add drained whole kernel canned corn to them, too. That really makes a salad a satisfying meal.

    9:24PM PDT on Mar 24, 2014


    8:21PM PDT on Mar 24, 2014

    Thank you!

    5:53PM PDT on Mar 24, 2014

    Love beans! :)

    2:22PM PDT on Mar 24, 2014

    Thanks for the article.

    2:03PM PDT on Mar 23, 2014


    add your comment

    Disclaimer: The views expressed above are solely those of the author and may not reflect those of
    Care2, Inc., its employees or advertisers.

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