In This ArticleView AllIn This ArticleWhat’s the Link Between Beans and Gas?3 Reasons Why Beans May Make You GassyHow to Prevent Gas and Bloating from BeansFAQs
In This ArticleView All
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In This Article
What’s the Link Between Beans and Gas?
3 Reasons Why Beans May Make You Gassy
How to Prevent Gas and Bloating from Beans
FAQs
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Photo: Getty Images
We’ve all heard the childhood rhyme that starts with “beans, beans, the magical fruit,” but what happens when that “magic” leaves you feeling uncomfortable and embarrassed? Many peopleexperience gas and bloatingafter eating beans, but few know why.
Here, we’ll examine why beans make you fart and how to prevent gas and bloating from these nutritious legumes. We’ll cover the science behind the link between beans and gas and provide tips for enjoying beans without the smelly side effects.
11 Sneaky Reasons You’re So Gassy
Beans are a staple in many healthy diets (and it’s no wonder, considering they’re anexcellent source of protein, fiber and nutrients). However, many people experience flatulence or gas after eating beans, and it can be a source of embarrassment and discomfort. So why do beans make you fart?
Kelsey Kunik, RDN, a registered dietitian nutritionist and nutrition advisor for Zenmaster Wellness, tells EatingWell, “Raffinose is a complex sugar that acts as a prebiotic in the digestive tract, increasing the number of good bacteria there. As bacteria break down the raffinose, several gases are released, which can lead to particularly smelly gas.”
1. They Are High in Complex Carbs
2. They Are Rich in Fiber
Beans arehigh in fiber, making them excellent for digestive health. However, too much fiber cancause bloating and gas.
What Happens to Your Body When You Eat Too Much Fiber
3. They Are High in Lectins
Lectins areproteins found in plantsthat bind to carbohydrates and are difficult to digest. And according to a 2021 article inFoods, legumes are rich in lectins. Some individuals may be more sensitive to lectins and could experience gastrointestinal discomfort when consuming lectin-rich foods like beans.
If you’re a fan of beans but experience uncomfortable gastrointestinal side effects when you eat them, you can prevent or minimize these symptoms in a few ways.
The Bottom Line
Read Next:4 Foods You Should Eat If You Want Less-Smelly Farts
Frequently Asked QuestionsSoak dried beans for at least eight hours or overnight before cooking to reduce the number of indigestible sugars which cause gas. Rinse canned beans thoroughly and consider addingfoods naturally high in digestive enzymesin your cooking to aid digestion.While any legume has the potential to cause gas, certain varieties are notorious for their gassiness. “Soybeans, pinto beans, black beans and lentils are most likely to cause gas because of the amount of fermentable sugars and fiber,” says Kunik.Beans contain complex sugars called oligosaccharides that are difficult for the body to break down. As a result, gas is produced when bacteria in the large intestine feed on these sugars. Additionally,sulfur-containing compounds in beanscan contribute to the unpleasant odor of flatulence.“The odor produced after eating beans is different (and often smellier) than gas from other sources,” states Kunik. “This is because of the specific types of gas given off as the bacteria in the colon digest the sugars found in beans.”
Frequently Asked Questions
Soak dried beans for at least eight hours or overnight before cooking to reduce the number of indigestible sugars which cause gas. Rinse canned beans thoroughly and consider addingfoods naturally high in digestive enzymesin your cooking to aid digestion.
While any legume has the potential to cause gas, certain varieties are notorious for their gassiness. “Soybeans, pinto beans, black beans and lentils are most likely to cause gas because of the amount of fermentable sugars and fiber,” says Kunik.
Beans contain complex sugars called oligosaccharides that are difficult for the body to break down. As a result, gas is produced when bacteria in the large intestine feed on these sugars. Additionally,sulfur-containing compounds in beanscan contribute to the unpleasant odor of flatulence.“The odor produced after eating beans is different (and often smellier) than gas from other sources,” states Kunik. “This is because of the specific types of gas given off as the bacteria in the colon digest the sugars found in beans.”
Beans contain complex sugars called oligosaccharides that are difficult for the body to break down. As a result, gas is produced when bacteria in the large intestine feed on these sugars. Additionally,sulfur-containing compounds in beanscan contribute to the unpleasant odor of flatulence.
“The odor produced after eating beans is different (and often smellier) than gas from other sources,” states Kunik. “This is because of the specific types of gas given off as the bacteria in the colon digest the sugars found in beans.”
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