Are beans hard to digest?

Beans are a healthy and versatile food that you may be afraid to eat. That’s because beans and digestive issues don’t mix that well.

But, what if you could eat them and not struggle with bloating, gas, and diarrhea (sorry but, #reallife)?

BENEFITS OF BEANS

By definition, beans are a legume (as are peas and lentils). They are the seed of mature, fresh legume pods that have been dried.

They are often praised for their health benefits. That’s because they’re a great source of protein, dietary fibre, and complex carbohydrates. They are also a source of b vitamins, iron, and potassium.

And these magical beans aren’t just for vegetarians! They’re an affordable and healthy food that you should include in your diet too.

WHY THEY CAUSE GAS

If you struggle with indigestion, or other gut issues, you probably avoid them. And I don’t blame you. But there is a reason why you may experience a few side effects.

Beans contain a sugar called an oligosaccharide. Your body can’t digest it because you don’t produce the enzyme necessary to break it down.

When undigested food particles (like oligosaccharides) enter the large intestine, they’re broken down by bacteria. This causes fermentation which produces gas.

WHEN TO WORRY

A little bit of gas is normal. In fact, the average person passes gas between 12-25 times a day!

I understand I may have burst your “fart-free” bubble. But, farts happen.

You shouldn’t worry about a little bit of gas, especially when caused by a high fibrous food like beans.

But if you’re always bloated and gaseous, or if it’s painful or smells bad, then we need to chat and get that sorted out.

HOW TO PREVENT REACTIONS

You may be reacting to beans because you’re not use to consuming that much fibre. If your diet lacks fibre, eating high fibre foods causes things to move quickly through the digestive tract. More quickly than the body is used to.

Here are a few key ways to prevent or reduce reactions:

• Start slow. Introduce beans a quarter cup at a time into your diet. Slowly increase the quantity until you can handle a full serving without reacting.
• Soak the beans. This should be regular routine anyways. It helps break down the oligosaccharides and prevent gas.
• Increase stomach acid. I recommend taking some Canadian Bitters by St. Francis Herb Farms. Take them 10 minutes before a high-fibre meal. This helps breakdown food in your small intestine before reaching the large intestine.
• Relax. Stress causes food to move quickly through the gut. This leads to large food particles entering the large intestine, causing gas. Eating in a relaxed state will help ease the reaction.
• Take an enzyme. Digestive enzymes help breakdown the oligosaccharides and ease gas and bloating. You should take them with your meals.

If you try all of these things and are still struggling with indigestion, book a consultation with me. Let’s work on getting you feeling great again!

If you’re looking for a delicious recipe to test out the tips above, try these Chickpea Refried Beans. I love to use them on tostadas or to top off a big vegetarian taco salad.