Beans often get a bad rap for being a “gassy food”. But what makes beans seem more gassy compared to other foods? Why are beans often recommended as part of any diet? Let’s provide answers to these burning questions.
First off, dried beans are considered part of the legume family. Popular examples of dried beans include black beans, kidney beans, great northern beans, navy beans, pinto beans, and garbanzo beans. Dried beans are packed with vitamins and minerals, like potassium and various B vitamins. They also can serve as a good source of soluble fiber, which can support many aspects of our health such as heart health and digestive health. It is these reasons why beans are recommended as part of any style of eating! Beans do contain a specific type of sugar called trisaccharides and oligosaccharides. These types of sugars are fermented in our gut, which can lead to gas. However, not everyone experiences this when eating beans and often this can be avoided if you keep to the recommended serving size of ¼ cup.
Check out these recipes including beans. Please note, you can use any brand of your choosing. Try picking canned beans that are low/reduced sodium or with no salt added. Rinse under water for at least 30 seconds.