In some people, legumes can cause gas, abdominal pain and even flatulence. These effects can be mitigated with some precautions, without having to give up the healthy essential legumes for a balanced diet and the health of our body. (Read also: Why You Should Soak Lentils and Beans Before Cooking)
Because legumes are good for you
Legumes are a healthy alternative to introduce into your diet, not only for those who follow a vegetarian or vegan diet. One of the reasons is that they fill you up, increasing the sense of satiety, and provide energy; this is mainly due to the fiber and the high amount of plant proteins they contain.
The fiber supply given by legumes contributes to the health of our immune system and intestine; but that’s not all, as they also provide vitamin B and important minerals such as iron and zinc.
There are legumes, such as lentils, that can be purchased dried or pre-cooked. Chickpeas hey borlotti beans, in in particular, they are often purchased in jars or cans since they can be prepared and consumed more easily and quickly.
Remedies for flatulence and bloating
Flatulence and abdominal swelling caused by legumes can be combated by implementing some simple measures.
Wash the legumes well
Regardless of whether you bought pre-cooked red beans from a can or white beans from a can, polysaccharides are found in all legumes, and it is these that cause flatulence and bloating.
To reduce these unpleasant effects, the advice is to wash the legumes before cooking; this, in addition to reducing bloating, due to the sugars that accumulate in the canned liquid, also helps with flatulence. Fortunately, the liquid can be easily washed off with plain water.
If you don’t buy lentils, beans, chickpeas etc. pre-cooked, but immerse and cook the legumes yourself, always remember to wash them carefully; as? Place the dried legumes in a colander, after having soaked them, and rinse them thoroughly with cold water.
Respect the specified cooking time
If you cook legumes for a long time and let them soften, they become much more digestible, also because the more they are cooked, the more the sensation of bloating that is usually felt after eating them decreases. Another tip is to change the water during cooking, or to counteract abdominal swelling an excellent remedy is to blend legumes, for example to prepare homemade hummus or falafel. (Read also: Hummus: the traditional recipe and 5 tasty variations)
Use herbs and spices
Among the remedies against flatulence, however, we recommend using herbs and spices which also give a unique aroma to your dishes. Among the best spices to use with legumes we recommend:
Remember that if you eat legumes regularly for a longer period of time, your body gets used to it, and the risk of flatulence as well as bloating decreases.
Choose hulled legumes
A simple way to reduce bloating and flatulence is to choose hulled legumes, i.e. without the external peel. It is precisely the peel that contains the richest part of insoluble fibre, which can ferment in the intestine and cause gas. Hulled red lentils or split peas, for example, are much more digestible and can also be cooked in less time, without the need for soaking. Ideal for purees, soups or purees, they are a perfect choice for those with a sensitive intestine or who want to avoid the feeling of bloating.
Cook them with kombu seaweed
Another useful trick is to add a piece of kombu seaweed when cooking the legumes. This algae, rich in minerals such as iodine, iron and magnesium, contains natural enzymes that help break down the complex sugars responsible for the production of intestinal gas. In practice, it makes legumes lighter and more digestible, without altering their flavor. A small piece of seaweed (3-5 cm) is enough to remove at the end of cooking to obtain all the benefits.
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