Eat Healthy, but Smart – 6 Certain Ways to Avoid Bean Flatulence
Eating healthy is not all roses, you know! Making the choice to eat more whole grains, legumes or even more fruits can be quite tricky sometimes. In fact, experts say that having a healthy diet guarantees extra gas and bloating, especially if you’re a novice.
So, we’ll talk about the 6 certain ways to avoid bean flatulence today. However, this advice applies for all legumes in general. Keep reading!
- Start at least two days earlier.
What do we mean? Well, you probably know that legumes should be soaked in water for a period of 24 to 48 hours. Attention: the water should be warm, not hot! So, by doing this simple process you’ll help the food release most of the gas-forming chemicals. Plus, soaking decreases cooking time!
- Change the water a couple of times.
Especially if you’re soaking legumes for more than 24 hours, you better change the water at least two to three times. This way you will get rid of all the ingredients that tend to irritate the stomach.
- Throw the broth away.
If you’re lucky enough, you can ask your grandmother about this. Our ancestors used to throw away the water in which they boiled the legumes. They even did it three whole times! After that, the cooking process continues as normal.
- Cook for longer.
OK, if you soak beans in advance, the food will most probably be ready faster. However, most chefs suggest we should cook at low temperatures for a longer period of time. Time and patience do the magic here!
- Use the right spices.
Sometimes it’s all about the spices you put into a particular meal. There are some herbs, which are totally able to upset your stomach. In case you’re making a soup or a stew, you can use cumin, turmeric or fennel seeds. For more about beans and spices, check out this article.
- Serve with fermented food.
Fermented foods like the so-called sauerkraut or pickles, for example, can help digestion. That’s why we suggest you eat beans, lentils or whatever legume you like with some sort of fermented food.
Lots of people avoid legumes namely because of bloating and flatulence. Don’t quit on those just because of some gas, though! All are an essential protein source, plus they can give us most of the elements we need. Just cook wisely!
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