“Beans give me gas”

How many times have you heard or said this?

Did you know most plant foods produce a survival compound to protect themselves from being eaten called “antinutrients”. Antinutrients are substances such as lectins, and tannins that are found naturally in plant foods, including beans, nuts and seeds and have the ability to impair the human digestive system and gut wall causing nutritional and absorption deficiencies.

Because highly fibrous beans are not easily digested in the small intestine they tend to ferment in the large intestine. If you eat beans and suffer from bloating, constipation or gas this is most likely the reason why. This can especially become a problem for those who solely rely on a diet of grains and legumes.

So what can we do? 

First, purchase your beans dry, and then soak. The easiest way to break down and dissolve the antinutrients in the skins is to soak dried beans overnight, or at least 12 hours, then rinse and drain. Not only does soaking, sprouting and fermenting beans reduce the amount of cooking time, the process reduces the amount of antinutrients found in the plant and makes them more digestible. Sprout, soak, rinse, and drain 2-4 times every 8-12 hours. To add a boost of trace minerals to your beans try adding a strip of kombu or bay leaves to aid in tenderizing the bean, increasing absorbability and digestibility. Kombu increases nutrients such as iron calcium and iodine. 

Unfortunately Ayurveda does not promote canned beans or vegetables as the food is lacking in Prana or energy. If you do purchase canned beans, look for BPA free cans, rinse and cook your beans with kombu or bay leaves. 

When cooking I always soak and slow cook my dried beans and have noticed a huge difference in my digestion.

Give it a go, and let me know what you think!