Beans have two substances that produce gas. First, they contain soluble fiber, the type of dietary fiber that attracts water to become a gel-like substance. Your body starts breaking down soluble fiber in the large intestine, which is where gas production occurs. The second gas-producing substance in beans is a family of sugars called oligosaccharides, which your body cannot digest effectively.
Gas-producing Sugars
For most types of sugar, your body produces specific enzymes that break apart the sugar molecules, allowing you to obtain the nutrients. However, your body lacks the appropriate enzyme to break down oligosaccharides, meaning they pass through your small intestine undigested. When they reach your large intestine, bacteria there break them down. The byproduct of the process is gas.
Enzyme Supplements
While your body cannot produce the enzyme necessary for digesting oligosaccharides, you can buy a dietary supplement to obtain the necessary enzyme, called alpha-galactosidase. The enzyme is from a species of mold called Aspergillus niger. It comes in liquid or tablet form. Taking it before or with your meal, depending on the manufacturer's instructions, will break down the oligosaccharides and decrease the amount of gas you produce.
Expert Insight
Note that over-the-counter enzyme supplements designed to break down oligosaccharides will not stop the natural production of gas due to the soluble fiber in beans, according to the National Digestive Diseases Information Clearinghouse. Also, chronic gas might be a sign of a problem with your digestive system, so visit your doctor to determine your options.
Considerations
People who are prone to gas might experience worse symptoms after eating beans than those who have no gas problems. The most effective approach is to avoid foods that cause gas for you. Everyone has different problem foods, so discuss your options with a nutritionist or doctor if you can't find relief. Typical problem foods include beans, broccoli, brussels sprouts, cabbage, pears, apples, peaches, whole-grain products, soft drinks, fruit drinks, dairy products and foods that contain the sugar sorbitol.
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