Beans are a vegetable source of fiber in your diet that sometimes get a bad reputation because they contribute to flatulence or are difficult for some people to digest. Before discarding beans from your diet entirely, it's important to consider their benefits and how to make them work for your health needs.
Raffinose
Raffinose is a sugar commonly found in beans that is associated with causing digestive problems such as gas in your digestive tract. Because beans tend to contain high amounts of raffinose, they may not be completely broken down in the small intestine. When the beans pass to your large intestine, harmless bacteria in your body break down the sugars, but this can result in gases, such as hydrogen, carbon dioxide and methane being released. You may be more sensitive to the raffinose present in the beans if you lack enzymes to break this sugar down.
Soluble Fiber
Beans are a source of soluble fiber in your diet, which means they dissolve in the stomach, which helps to slow your digestive processes, add bulk to your stool and can lower your blood sugar levels, which can be beneficial if you have diabetes. If you are not sensitive to raffinose in beans, slowly increasing your bean intake can help you to reduce constipation because the soluble fiber in beans absorbs water in your stool and helps to stimulate the intestines, helping your stool to move through your body.
Considerations
If beans tend to cause digestive problems, you can minimize their effects by eating smaller-sized beans. This includes black beans, black-eyed peas or lentils, which are smaller and tend to be digested more easily. Rinsing canned beans before you use them also should help to remove excess sodium use to preserve the beans. This can be beneficial if you have digestive problems because excess sodium can contribute to bloating and water retention.
Excess Fiber Concerns
While beans can help reduce digestive problems in some instances, it is important to incorporate added fiber servings gradually to prevent gas from developing. If you experience gas after eating beans, this can be a sign you have eaten too much fiber. However, your body starts to acclimate to the increased fiber intake over time, which can help to reduce gas symptoms. By slowly incorporating added bean servings, like green, black and pinto beans, into your diet, you can reduce gas symptoms while improving constipation symptoms. Another option if you do have a raffinose intolerance is to take a carbohydrate enzyme supplement, which helps to break down carbohydrates before they reach the large intestine to reduce gas symptoms.
References
- NutritionMD: Managing Digestive Problems
- American College of Obstetricians and Gynecologists; Problems of the Digestive System; September 2010
- Lifestyle.com.au; Beans Help Digestive Problems; Victoria Bruce; 2010
- National Digestive Diseases Information Clearinghouse; Gas in the Digestive Tract; January 2008
