Beans such as chickpeas, lentils, soybeans, and peas contain oligosaccharides, a group of carbohydrates that are difficult for the small intestine to digest. Upon reaching the large intestine, these are fermented by gut bacteria, producing gas that can lead to bloating and abdominal distension.

Soaking beans before cooking: According to WebMD, this is one method that can help reduce bloating. Dried beans should be soaked for 8-12 hours or overnight. Afterward, discard the soaking water, rinse the beans, and cook them with fresh water. The soaking process helps some gas-producing carbohydrates dissolve into the water, while also softening the beans and shortening cooking time.

Studies suggest that the amount of oligosaccharides in beans can decrease after soaking, with the extent depending on the bean type, soaking duration, and conditions. Cooking beans thoroughly is recommended for easier digestion.

Black beans are rich in fiber beneficial for digestion. Photo: Bui Thuy

Changing water during soaking: After soaking beans for 8-12 hours or overnight, discard the soaking water, rinse thoroughly, and then cook with fresh water. This method can further reduce oligosaccharides and fermentable carbohydrates, thereby limiting bloating for some individuals. Beans must be cooked thoroughly to reduce lectins and other antinutrients, enabling the body to digest and absorb nutrients more effectively.

Eat in moderation: Individuals unaccustomed to high-fiber diets should gradually increase their bean intake to allow the digestive system time to adapt, preventing bloating and abdominal distension. It is advisable to combine beans with other fiber sources and drink sufficient water.

Beans provide protein, fiber, vitamins, minerals, and many beneficial plant compounds. The fiber and certain fermentable carbohydrates in beans can be utilized by gut bacteria, contributing to a healthy gut microbiome.

When eating, chew food thoroughly and eat slowly. Drinking enough water helps fiber function better in the digestive tract, contributing to regular bowel movements and preventing constipation.

Anh Chi (Compiled)