4 tips to make legumes less gas

A series of tricks have become fashionable to make legumes less gas. These allow the inclusion of such foods in the diet, so that their benefits are taken advantage of without experiencing this uncomfortable condition.

Legumes are a very nutritious and recommended group. However, they have an important counterpart for many, and that is that stimulate the production of gases in the intestine. Although there are interindividual differences, it is relatively common to experience abdominal discomfort after eating it in large quantities.

Why do legumes produce gas?

The main reason legumes produce gas is because the presence of oligosaccharides inside. These elements are part of what is known as resistant starch, a compound that cannot be digested in the intestine and that reaches the colon intact.

However, it is possible to subject it to a fermentation process, thanks to the bacteria that live in the digestive tract, which generates gas.

In any case, it should be noted that the existence of gas is not considered harmful at all. What's more, it is a symptom of a functional microbiota that is in good condition.

However, it is true that this can be annoying, since the accumulation of gases in the digestive tract causes bloating and pain. Also keep in mind that resistant starches are considered a type of beneficial fiber, according to research published in the journal Current Opinion in Biotechnology.

Legumes generate gases due to the resistant starch they contain, which is fermented by bacteria in the microbiota.

To know more: What happens to the body after an excess of fiber?

Ways to reduce gas production from legumes

We are going to tell you what you can do in order to reduce gas production from legumes.

1. Put them to soak

If legumes are soaked overnight and their water is changed frequently, the amount of oligosaccharides inside is reduced. This has a good part and a bad part.

The good news is that less gases are generated after consumption. The bad news is that part of its benefits on the intestinal microbiota are lost.

Keep in mind that fiber has proven to be essential for the bacteria in the digestive tract to reproduce and grow normally.

2. Rinse the pot vegetables

Similar to the previous case, Putting packaged legumes through water reduces their concentration of oligosaccharides, thus causing less gas production to reach the intestine.

3. Add spices

Some culinary spices are called carminatives. This means that they are able to relieve gas production and intestinal pain or bloating.

Among them are cumin, anise, rosemary and fennel. For this reason, seasoning legume dishes with them is an effective strategy against gas.

4. Consume them in puree form

The methods of preparing a puree based on legumes can also be a good option to fight against the production of gases. In this case, food is simmered first, which causes a progressive decomposition of oligosaccharides. They are then crushed to make digestion even easier.

You may also be interested: What is the difference between prebiotics and probiotics?

When should legumes be avoided?

Despite being considered healthy foods, there is a condition under which their consumption must be avoided, at least temporarily. We are talking about intestinal dysbiosis, a process that involves an alteration of the microbiota, promoting the growth of harmful bacteria. This disorder is related to the genesis of chronic health problems, according to a study published in Nature Reviews.

In these cases, you have to drastically reduce your fiber intake. Therefore, legumes are not a good product to include. Likewise, it is essential to consume a probiotic supplement and even treatment with antibiotics in the most severe cases.

Once the balance in the intestinal flora has been reestablished, they can be reintroduced in the usual diet products with high fiber content, although gradually.

It should also be noted that the consumption of legumes should be avoided in case of diarrhea. These edibles aggravate the symptoms, so in these situations it is necessary to resort to a soft, low-fat diet.

Lentils, for example, can be prepared in a variety of ways to reduce gas production.

It is possible that legumes give less gas by applying tricks

As you have seen, it is possible that legumes give less gas if you take into account the tricks that we have taught you. The key will always be to reduce the presence of oligosaccharides inside or to complement the dishes with carminative herbs that reduce the associated discomfort.

At the same time, we recommend that you include legumes in your diet on a regular basis. Healthy eating guidelines advise that these edibles should appear at least twice a week.