A 2011 study found that among participants who experienced increased gas after eating one-half cup of beans daily for one week, 70 per cent reported that their gas returned to normal after two to three weeks of eating beans.
If you suddenly start eating 1 cup of beans per day, that's a big increase, and it may take some time for your body to get used to your new fiber intake. But as you continue to consume legumes regularly, your gas levels will eventually return to normal.
Beans & Gas Study
These results suggest that while some individuals may experience gas associated with bean intake, regularly consuming beans (~1/2 cup daily) for a period of 8 weeks may reduce bothersome symptoms like bloating and abdominal discomfort.
Your cooked beans last about 3 to 5 days in the fridge. To store them, let the beans cool down after cooking, then pop them in the refrigerator within an hour. Getting them stored quickly and chilled in the fridge will help prevent the growth of bacteria.
Ensure you are drinking enough water. Foods high in fibers, such as beans induce digestion, hence they require adequate hydration to minimize abdominal cramping. Make sure to change the water that is used to soak the beans to get rid of the gas-producing compounds.
Beans (legumes) cause gas because they contain a particular type of sugar, called an oligosaccharide , that the human body cannot fully digest. Other sugars are broken down and absorbed in the small intestine. But the human body does not produce an enzyme that breaks down oligosaccharides.
Some people experience gastrointestinal (GI) symptoms, such as bloating, gas, and stomach cramps when they eat pulses, like beans, lentils, and peas. That's because pulses contain large amounts of indigestible carbohydrates (fibers) that are fermented in the GI tract resulting in the formation of gas.
The quickest way of getting rid of the gas is really simple. It is a vegetable ingredient that no one ever expects to use; a carrot. When boiling the beans throw in a well washed carrot skin into the water and this will absorb the gas efficiently.
7 ways to Decrease Intestinal Gas From Beans
Eat lots of vegetables, particularly green ones with your beans (75% of the meal should be vegetables). As beans are slow to digest: Eat fruit or sugar foods 2 - 3 hours away from a meal with beans.
Among beans, the National Institutes of Health (NIH) says that black beans, navy beans, kidney beans and pinto beans are more likely to give you gas. Black-eyed beans on the other hand, are among the least gassy beans, according to the Cleveland Clinic.
According to several articles, soybeans are the fartiest and also contain the highest percentage of sugars. Navy beans and pinto beans are the next top offenders. And other worthy contestants include black beans, lima beans, black-eyed peas, and chickpeas.
Beans and legumes, such as lentils, are foods that cause flatulence and bloating. They contain galactooligosaccharides (GOS) and fructans, which are dietary fibers that can't be broken down by human enzymes. Instead, they are fermented by gut bacteria in the large intestine.
Is really true that beans make you fart? There's no doubt that beans have a reputation for their effects on flatulence. The main reason for this is down to the undigestible carbohydrates that legumes contain. These inadequately absorbed sugars are quickly fermented by gut bacteria in the large bowel, resulting in wind.
Legumes, or beans, are often called the “musical fruit” because they contain indigestible saccharides. Baked beans, chickpeas, lentils and soybeans have high amounts. So IBS patients should avoid them, or eat them in very small quantities.
Beans contain raffinose and other oligosaccharides (a type of carbohydrate) that our digestive system can't break down because we lack the enzyme alpha-galactosidase. This can increase gassiness.
Before I began making beans at home, I couldn't argue for one side or the other. But in the past year I've experimented with soaking and not soaking my beans. I noticed that when I soak the beans for at least 12 hours with an acid medium (such as organic apple cider vinegar) that I experienced hardly any flatulence.
When your gut bacteria break down fiber, they release gases including hydrogen, carbon dioxide, and methane that can lead to smelly farts. Foods that are rich in sulfur, including onion, broccoli, and cabbage can also cause odorous gas, says Moday.
Keeps You at a Healthy Weight
If you make it a habit to eat beans, you're more likely to have a lower body weight, slimmer waist, and a lower body mass index (BMI). Studies show that obese men on a protein-rich diet lost more weight with beans as their top protein source.
Try sticking with the easiest bean varieties to digest such as: black-eyed peas, adzuki, anasazi, lentils and mung beans (general rule of thumb is the sweeter the bean, the easier to digest though sweetness is a relative thing!). The most difficult beans to digest are lima beans, navy beans and soybeans.
The U.S. Dietary Guidelines recommends eating about 3 cups of legumes—like pinto, kidney, or black beans—per week. If you eat about ½ cup of beans every day, you'll meet the weekly Dietary Guidelines for beans.
Choose the Right Beans
If you're sensitive, or you want to stick with beans that are easiest to digest, start with aduki, lentils, mung beans, and peas. Avoid cooking with soybeans - they're the hardest to digest.
1) Increase your bean consumption—gradually. Per the above, eating more and more legumes will encourage a greater presence of the enzyme we need to digest them, and help to get you over your fear of the mighty bean! Try adding them into your diet in 1/4 cup increments, and increasing very slowly.