Eating more nutrient-packed pulses is associated with lower cholesterol levels, better cardiovascular health, and lower incidents of type II diabetes.
Some people worry about experiencing digestive issues when eating beans, due to gas. Never fear, though – these problems can be sorted by following the tips below.
Soak, Drain and Rinse
Even though it seems like a pain and many cooking appliances and groups claim it’s fine to cook beans from dried, it really is going to affect your tummy if you don’t go ahead and soak (for 12 hours), drain, and rinse before cooking. If you do this and still get gas, try doing a double soak and rinse by changing the water halfway through.
Start Small
When you first decide to add more pulses to your dishes, start small. Start with one type at a time and add more after you see how your tummy reacts. Beans are not bad for you and the gas is not caused due to something terrible happening, but it may take your digestive tract time to adjust.
Try Different Types
Just because one type of pulse causes you a problem doesn’t mean another will. If you’ve tried the double soak and rinse method and still get more gas than you would from another meal type, check out other types of beans.
Chew Your Food Thoroughly
Not chewing your food thoroughly can cause issues with digestion. The saliva and the chewing motion both signal to your tummy that food is coming, and get the juices flowing. If you’re hungry enough for your mouth to water before eating, this always helps.
Check Your Recipes
Other food – like potatoes, for example – can change how you digest beans. Plus, eating too much sugar or eating too many types of protein in one meal can also cause digestive issues, because each kind of protein requires a different enzyme to digest it properly.
Eat Your Leafy Greens
Half your plate should be full of leafy greens at every single meal, including when you eat a bean meal. The enzymes in the leafy greens will help 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. Most people, with time and proper preparation, don’t’ need to worry about using an enzyme. However, using one doesn’t affect the flavor or harm you in any way.
In some countries they use seaweed, ginger, turmeric, and even fennel in the recipe, which helps with digestion. It really depends on how you like your beans. Another thing you can do is start with easy to digest beans like mung beans, which are often fed to children and the elderly in some cultures due to the ease with which they are digested.
