Are you avoiding the “magical fruit” that is beans and lentils because of the after effects? If so, there are ways to avoid the dreaded gas and bloating that comes with consuming legumes. My Shred & Glow Meal Plan just launched, and includes recipes that contain them, so this guide will hopefully help you to steer clear of this nuisance!

Try these tricks out, and let me know some of the ways you avoid the gas and bloat from eating legumes!

Soak

Probably the easiest thing you can do when consuming beans or lentils is soaking them before cooking. This tip is also one of the most prominent ones you can find on the Internet when it comes to resolving the gas and bloating that’s infamously related to legumes. The amount of time varies anywhere between overnight (6-8 hours) to an entire day (24 hours). Whichever you decide, when it’s time to cook the beans/lentils, simply rinse off the water and give them another quick wash. Then cook them as desired.
The only drawback to this method is if you’re using canned legumes, which have already been cooked and therefore un-soaked. Although if you’re really lucky you’ll find a brand that states the beans were soaked and prepared prior to cooking (Eden Organics is one of them).

Add Reinforcements

This next addition might be a stretch, and its results may vary, but is a valid one in the plant-based die community. Before boiling beans or lentils, add a large strip of dry seaweed (kombu). Once you’re done cooking you can remove the kombu. In theory, the seaweed helps to reduce the hard to digest carbohydrates found in legumes. Alternate additions include bay leaf, ginger, fennel, and other herbs and spices such as cumin, turmeric, paprika, cayenne, black pepper, oregano, and basil.

Rinse and Discard

When working with canned beans or lentils, make sure to give them a good wash prior to cooking. Many brands include a lot of salt for extra flavor, which could potentially cause even more bloating. Simply open the can and give them a long good wash and cook them as needed. As your legumes are boiling, pay attention the “foam” that starts to surface. Use a spoon to scoop out and discard this foam to improve the digestion of the legumes.

Include Ferments

Here are a few serving suggestions to include with your legumes. Why not add fermented foods such as sauerkraut or kimchi, which are filled with probiotic bacteria that support digestion and absorption? Since legumes like beans and lentils are both rich in fiber and fermentable, they act as prebiotics (fuel) for the probiotics, making the meal symbiotic (and more effective than simply taking a probiotic or prebiotic in isolation). Other foods you could add are pickled or grated ginger, pickles, as well as miso. (Want to know more about the differences between pro and pre-biotics? Check out my post here.)

Reduce or Replace

With beans and lentils, it sometimes depends on the amount we choose to eat. Maybe for one person just a quarter of a cup of cooked beans is all we can tolerate before the gas kicks in. For others, a half to a full cup is plenty enough. Another consideration is what we choose to serve with them. In my article about foods that cause bloating, I break down potential bloat-inducing culprits and offer alternatives. While beans make the list (which can either be swapped out for grains, meat, or easier-to-digest varieties like pinto and black), there’s also yogurt, cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts), garlic and onions, wheat, and apples, which can all exacerbate a plant-based meal containing legumes. If beans and broccoli is a staple, consider lowering the serving size or swapping the broccoli for an easier to digest vegetable like zucchini or spinach.

Last Ditch Effort: Enzymes to the Rescue

Finally, if all else fails and you truly cannot live without beans or lentils, then consider supplementing with digestive enzymes. More specifically, one containing the enzyme Alpha-galactosidase, which helps to break down the difficult-to-digest starches found in legumes. Look for it on the label when buying a digestive enzyme supplement. The best one on the market is Bean-O (as the name implies, it was formulated specifically for the digestion of beans; however it works the same on lentils). You can pour out and sprinkle the contents onto your legumes before serving, or take it separately with a glass of water before the meal.