Just 1 Pinch of *This* Makes Beans Less Gassy — And It Cuts Cooking Time in Half Too (2024)

If you love beans but find yourself getting gassy after eating them, you’re not alone — lots of folks report embarrassing side effects of the “magical fruit.” But you shouldn’t have to feel like you’re sacrificing your own physical comfort (and pride) for one of your favorite good-for-you foods. And now you don’t have to! Just keep reading for the the easy tricks that make beans less gassy so you can enjoy them worry-free.

Why do beans cause gas?

Regardless of what type you choose, beans are delicious and filled to the brim with health benefits. A one-cup serving of pinto beans, the most widely eaten bean variety in the United States, contain 15 grams each of fiber and protein, which help with digestion, weight loss, and blood sugar and cholesterol levels. And that’s significant, considering the typical American only gets 11 grams of fiber daily, even though the recommended daily amount for women is at least 20 grams. The one downside to eating beans? The uncomfortable — and often embarrassing — gas they can cause.

The culprit behind this unpleasant phenomenon? The beans’ skins. “The skins of beans contain a high percentage of complex sugars, which our bodies can’t digest,” says Billy Goldberg, MD. “Once those sugars reach the intestines, they mix with harmless bacteria to create a gaseous vapor.” These sugars are called raffinose, and combine with beans’ high fiber content, which is also hard to digest, you’ve got a recipe for gas.

How to make beans less gassy

Don’t swear off the delicious and nutritious legumes just to avoid gas. Keep reading to learn how to make beans less gassy so you can eat up without the embarrassment or discomfort.

Start with a gut-friendly bean

While most types beans are healthy and delicious, they’re not all created equal. Some kinds of beans are worse offenders than others when it comes to causing gas. If you’re someone who suffers from a sensitive digestive system, or you just want to avoid embarrassing tummy troubles as much as possible, pick your beans wisely.

The easiest beans to digest (therefore less likely to cause gas), according to Country Life Foods, are lentils, black eyed beans, adzuki beans and mung beans. (Click through to learn more about the amazing health benefits of mung beans.)

The harder ones to digest are red kidney, soy, black and lima beans. And if you’re really concerned, opt for canned beans over dried ones, since the canning process breaks down some of the gas-causing carbohydrates, making them easier to digest.

Give beans a good soak and rinse

If you’ve prepped dried beans before, you may already be soaking them overnight before cooking them. This method helps to soften the beans and improves their texture. But the process of soaking, draining and rinsing beans not only makes your beans taste better — it makes you feel better and less gassy afterward, too.

“Soaking beans and legumes reduces the amount of oligosaccharides [a type of carbohydrate] that can cause a lot of the gut disruption,” explains nutritionist Meghan Telpner. She recommends soaking dried beans overnight or for at least eight hours before using. And don’t cook them in their soaking water, she warns. “Using a large colander or strainer, drain your beans and rinse them really, really well. This makes sure you eliminates any starches that were released during that time.” Go ahead and rinse canned beans, too — the liquid in canned beans contains high concentrations of the beans’ gas-causing chemicals, and rinsing them off can reduce their gassiness by 20 percent.

Sprinkle in some baking soda

We know what you’re thinking: Why on earth would I put baking soda in beans? How would that help? As it turns out, baking soda significantly decreases the levels of raffinose, the gas-causing sugar present in beans.

When should you add baking soda to beans? It works best with just a pinch (about 1/16 of a teaspoon) sprinkled into dried beans while they soak in water before cooking.

And even if you don’t struggle with gas after eating beans, the addition of baking soda may help enhance your cooking experience in another way. According to Guy Crosby, PhD, the science editor for America’s Test Kitchen, adding a tiny amount to the cooking water of beans (not the soaking water) can help slash your cooking time in half and also get the soft, creamy texture you want. For this trick, about 1 teaspoon per cup of dry beans does the trick, Dr. Crosby told the Bean Institute. (Try using this trick when making a hearty soup with escarole and beans.)

Add this Ayurvedic spice

Also known as “hing,” asafoetida comes from the resin of fennel plants that’s then ground down into a powder. A 2012 studypublished inPharmacognosy Reviewsdescribed the herb as “one of the best remedies available for flatulence and is an essential ingredient for most of the digestive powders.” There’s no mistaking that as a glowing review for this powerful spice.

Before you go adding a hefty dash of asafoetida to your next meal with beans, we should warn you: This powder is known for being particularly pungent. With a strong smell of onion and sulphur, it’s earned the nickname “devil’s dung.” That said, the sulfuric aroma does mellow out as it cooks and blends with other flavors of your dish, adding a slight garlic flavor. The good news is that you only need a small pinch of asafoetida to reap its rewards. You can find jars of the spice for modest prices at Indian markets or online (Buy from Amazon, $11.99) and it will last you a good long while.

Now that you can enjoy beans without excessive gas, read more about their health benefits!

Ward Off Signs of Aging, Lose Weight, and Balance Blood Sugar With These Popular Beans

Lupin Beans Can Help You Feel Fuller Longer, Lose Weight, and Lower Your Blood Pressure

Try the Bean Protocol Diet to Improve Digestion and Slim Down Instantly

Just 1 Pinch of *This* Makes Beans Less Gassy — And It Cuts Cooking Time in Half Too (2024)

FAQs

Just 1 Pinch of *This* Makes Beans Less Gassy — And It Cuts Cooking Time in Half Too? ›

Sprinkle in some baking soda

What makes beans less gassy? ›

Soaking overnight and then discarding the soaking water leaches out sugars in beans that are responsible for gas production.

How to reduce the cooking time of beans? ›

How Can You Shorten Bean Cooking Time?
  1. Soak.
  2. Add salt.
  3. Don't add acidic ingredients until the beans are cooked.
  4. Store beans well.
Nov 23, 2022

How long until beans stop making you gassy? ›

Add beans in slowly to give your gut a chance to adapt, especially if you're new to eating beans (other than baked beans!). Keep the portions small too initially. Over a few weeks, build up the volumes and you should experience far less gas as your gut bacteria get used to the new food.

Does putting a carrot in beans reduce gas? ›

Carrot – it's said that if you add this vegetable to your pot while you cook beans it helps reduce the gas. The carrot should not be peeled, but well washed to get all the dirt off it first.

Should I add baking soda to my beans? ›

If you use a little baking soda, your old beans will look and taste better and have an improved texture! They will also take less time to cook!

Does adding ginger to beans reduce gas? ›

Add digestive aids: Certain herbs and spices can aid digestion and reduce the risk of gas and bloating. For example, add ginger, fennel seeds, cumin or coriander to your bean dishes. These herbs and spices can help to stimulate digestive enzymes and reduce inflammation in the gut.

What spice reduces gas in beans? ›

A few bloggers use the spices ajwain (or carom seed) and epazote in beans to reduce the gas.

Which beans make you fart the least? ›

The easiest beans to digest (therefore less likely to cause gas), according to Country Life Foods, are lentils, black eyed beans, adzuki beans and mung beans. (Click through to learn more about the amazing health benefits of mung beans.) The harder ones to digest are red kidney, soy, black and lima beans.

Are there side effects to taking Beano? ›

Serious side effects of Beano

Signs of an allergic reaction, like rash; hives; itching; red, swollen, blistered, or peeling skin with or without fever; wheezing; tightness in the chest or throat; trouble breathing, swallowing, or talking; unusual hoarseness; or swelling of the mouth, face, lips, tongue, or throat.

Does Beano really work? ›

A couple of commonly used over-the-counter enzymes have long been known to work. These include Lactaid and Beano, used by people who are lactose intolerant or who have gas or bloating after eating legumes, respectively.

How does Beano get rid of gas? ›

How does beano® work? beano® contains an enzyme from a natural source that works with your body's digestion. It breaks down the complex carbohydrates found in gassy foods into simpler, easily digestible sugars before they reach the colon, preventing gas before it starts.

What to eat with beans to prevent bloating? ›

Carom seeds, fennel seeds, turmeric and peppermint are other great digestive aids. Cooking beans with a large strip of dried kombu, a Japanese dried kelp, may minimise their gas-producing properties too.

Which beans are least gassy? ›

The easiest beans to digest (therefore less likely to cause gas), according to Country Life Foods, are lentils, black eyed beans, adzuki beans and mung beans. (Click through to learn more about the amazing health benefits of mung beans.) The harder ones to digest are red kidney, soy, black and lima beans.

How to make beans more digestible? ›

Making Beans Easy to Digest
  1. pre-soaking.
  2. very thorough cooking.
  3. boiling beans hard for 10 minutes before main cooking method.
  4. not adding salt or acidic foods until beans are thoroughly soft.
  5. supporting spices.
  6. combinations and proportions of beans with grains.
  7. chewing and savoring.

How do you add vinegar to beans to reduce gas? ›

"Gas production is normal, albeit for some people, uncomfortable." Bottom line: Adding baking soda or vinegar to your soaking beans might help reduce the oligosaccharide content and there are no negative side effects associated with doing so, so it could be worth trying.

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