Beans, also called legumes, are an important food choice on the food pyramid. However, beans can cause intestinal gas and abdominal discomfort. In spite of the gas problem, many people value beans for the taste, the many varieties, ease of preparation and nutritional value. Beans, which have no fat or cholesterol, are low in calories and sodium. Beans are high in protein, complex carbohydrates, dietary fiber, potassium and folate. The nutrients in beans protect against cancer, heart disease and high cholesterol. Some of those same nutrients are responsible for the way beans are digested and the resulting gas.
Gas
The digestion of food in the intestines causes the buildup of air. Gas, which is also called flatulence or flatus, is intestinal air being expelled through the rectum. Gas is caused by some medications and medical conditions, such as irritable bowel syndrome. Foods for which you are intolerant, such as dairy foods, can cause gas. Some foods, such as beans and other high-fiber foods, cause gas because they are more difficult to digest.
Digestion
An absence or shortage of enzymes that help with digestion prevent the body from digesting some carbohydrates. While carbohydrates can cause gas, fats and proteins do not cause much gas. Undigested sugar, fiber and starches passes from the small to the large intestine where bacteria breaks down the food. Beans are high in a complex sugar called raffinose, which is one of the sugars that cause gas. The breakdown of the food produces the gases carbon dioxide and hydrogen. The process also produces methane gas in about one-third of people. The gases pass through the rectum.
Remedies
Gas subsides after your digestive system becomes accustomed to larger amounts of dietary fiber. You can alleviate gas by gradually increasing the fiber in your diet and drinking lots of water, which helps move fiber through your digestive system. To reduce the indigestible sugars in beans that cause gas, boil the beans in water for two to three minutes, cover the beans and allow them to sit overnight. About 75 to 90 percent of the sugars will dissolve in the water during soaking, according to Mayo Clinic. Discard the water after soaking.
Medication
Over-the-counter digestive enzymes alleviate gas by helping with carbohydrate digestion. Digestive aids that are sold over-the-counter, such as the brand-name Beano, contain the enzyme that digests sugars in beans and vegetables. The liquid or tablet is taken before eating beans. Some people, such as those with irritable bowel syndrome or other medical conditions, may require prescription medication to treat severe gas.
Member Comments