Eating more nutrient-packed pulses is linked with lower cholesterol levels, better cardiovascular wellness, and lower incidents of type II diabetes.
Some people worry about enduring digestive issues when eating beans due to gas. Never fear, though – these difficulties can be sorted by following the tips below.
Soak, Drain and Clean
Even though it seems like torture and many cooking devices and groups claim it’s OK to cook beans from dried, it will affect your tummy if you don’t go ahead and soak (for 12 hours), drain, and clean before cooking. If you do this and still get gas, try a double soak and rinse by changing the water midway through.
When you first choose to add more beats to your meals, start small. Start with one type at a time and add more later. You see how your tummy responds. Beans are not bad for you, and the gas is not caused due to something disastrous happening, but it may take your digestive tract time to adapt.
Try Different Varieties
Just because one type of pulse causes you a problem doesn’t mean another will. If you’ve tried the double soak and rinse process and still get more gas than you would from another meal variety, check out other styles of beans.
Chew Your Food Completely
Not chewing your food thoroughly can create issues with digestion. The saliva and the chewing movement signal to your tummy that food is coming and get the juices streaming. If you’re hungry enough for your mouth to water before eating, this always helps.
Check Your Ingredients
Other food – like potatoes, for example – can change how you digest beans. Plus, overeating sugar or having too many types of protein in one meal can also cause digestive problems because each protein needs a different enzyme to digest it well.
Eat Your Leafy Vegetables
Half your plate should be full of leafy veggies at every single meal, including when you eat a bean meal. The enzymes in the leafy greens will support you digest the rest of your meal better too.
Add a Digestive Enzyme
You can also add a digestive enzyme to your meal like “Beano” if you want to try that. With time and proper preparation, most people don’t’ need to worry about using an enzyme. However, using one doesn’t affect the taste or hurt you in any way.
It depends on how you like your beans. Another thing you can do is begin with easy-to-digest beans like mung beans, which are often served to children and the elderly in some cultures due to the ease with which they are digested. Some countries use seaweed, ginger, turmeric, and even fennel, which assist with digestion.