4 Things in Legumes that Can cause Bloating

Legumes like beans, lentils or chick-peas are super good fiber foods and that’s what makes them quite nutritious as well. However, whether you like it or not, eating them can sometimes make you gassy. To be honest, gas is a natural process and there’s nothing strange or embarrassing about it! Having said that, don’t even think about cutting out on legumes just to avoid bloating and the following gas production. So, what do legumes contain that can cause such issues, after all?
  1. Phytic acid
A.k.a. phytate, this substance is mostly present in legumes and cereals. Scientific results show that it can reduce the absorption of nutrients, especially those of magnesium, zinc and calcium.
  1. Saponins
These natural chemical compounds are popular for their plant protective functions. Namely these substances are responsible for the foam formation during the cooking process of legumes. Although saponins are quite beneficial for the plants, they tend to give you gases.
  1. Insoluble sugars
Aside from phytic acid and saponins, some legumes are rich in oligosaccharides. They, from the other side, may reach the intestines and ferment there, releasing… what?! Gas. That’s the unpleasant effect you get from consuming beans or similar foods.
  1. Fibers
First of all, fibers are good! Don’t think of them as something that can cause you stress or bad feelings. And good news is, legumes are known to be ‘fiber bombs’. Where does the problem come from, though? Sadly, most people today are on a low-fiber menu. So, when these guys take more fibers than they normally do, they usually feel bloated in the end. That’s why we recommend you start with lower amount of fibers until your organism gets to know these little ones. All those things in legumes are something we should only be thankful for, because they are what make this food so healthy! And remember: there’s always a way to turn something negative into something positive. You just have to know how! Expect more interesting stuff on how to deal with legumes in the future! Meanwhile, check out what else we’ve got for you: 5 High-Protein Foods Everyone can Eat See which are the 3 Marks that Distinguish Beef from Veal! How to enjoy your Coffee – the Ultimate Guide to Combining Coffee and Food


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