Eat Beans Without Gas On A Vegetarian Diet

Question For Savvy Vegetarian:

I became a vegan about six months ago, and I've been eating beans for protein. There's only one problem. They give me terrible gas, which is really embarrassing. I don't want to stop eating them, because I think I need the protein, but how can I reduce the gas?

Embarrassed

Savvy Veg Advice:

Dear Embarrassed,

This is a problem that lots of new and some not so new vegetarians have! There are four factors at work in your gastric distress:

• Your digestive system
• What kind of beans and how much
• How the beans are cooked
• Foods combined with the beans

Your digestive system: You haven't been a vegetarian very long, and I don't know your previous eating habits and state of digestion. But, when you make any kind of major dietary change, your digestion takes years to adapt. When it's used to meat, then all of a sudden you're throwing beans down the hatch, your tummy protests: "Ack! Alien food. Does not compute!" Also, when you become vegetarian, you're usually eating a lot more fiber, and fiber cleans out the years of accumulated garbage from your former carnivorous diet, tending to make you a public nuisance.

What kind of beans and how much? Some beans are easier to digest than others, but it's a very individual thing. Try different ones to see what agrees with you the best. Pinto beans, black-eyed peas, black beans and chick peas are relatively benign. Indian pulses, such as split mung beans (mung dhal), or red lentils (masoor dhal) are easy to digest. Navy beans, adzuki beans, green or yellow split peas, and brown lentils, may be harder to digest, and therefore more gaseous. As to how much beans to eat, they're nutrition powerhouses, and a little goes a long way. 1/4 to 1/2 cup cooked is the average serving size.

How the beans are cooked:In my experience, beans should always be cleaned, rinsed, then soaked, whether or not they are pressure cooked. Soaking loosens the skins, and releases the gas causing agent (please don't ask me to name it). How long depends on the bean, but they should double in size, and be smooth. Chick peas should be soaked overnight. It speeds things up to start with boiling water, and change the water once or twice. Add nothing but water to the beans during soaking, no matter what anybody tells you.

When cooking, discard the soaking water, and use fresh. Bring to a boil, skim the foam, and boil ten minutes uncovered. Again, this loosens the skins, and releases gaseous chemicals. Don't add salt or baking soda to beans when cooking, but you can add a few fennel seeds, a slice of ginger, a bay leaf, or a strip of kombu (sea vegetable). These make beans more digestible. Cover and simmer until very soft and squishy, adding more water if needed.

A note about canned beans. Always drain and rinse them before eating. These are more likely to cause gas than those you cook yourself, because they're not cooked the same, and they're not fresh.

Foods combined with beans: Beans go down better combined with other foods to complete the protein - like whole grains and sometimes dairy. An example is burritos with whole wheat tortillas, refried beans, shredded cheese and sour cream. Rice and wheat with beans is a good trio.

Spicing makes beans much easier to digest. That's because herbs and spices are packed with vitamins, trace minerals, and natural pharmaceuticals which alter the chemistry of food. Good ones for beans and lentils are fennel, coriander, cumin, ginger, turmeric (for chick peas, and Indian dhals), paprika, asoefetida, cayenne, black pepper, and salt. Herbs such as thyme, bay leaf, basil, rosemary, marjoram, oregano, and cinnamon stick are also good. Consult recipes for proportions.Look in the Savvy Vegetarian Resource Guide for a list of good vegetarian cookbooks. Try SV's Vegetarian Bean Recipes, and send for the Bean Report. Or experiment, but go easy until you hit on agreeable combinations and amounts.

A few other hints:

• Drink lots of water, especially first thing in the morning, also herbal teas, fruit juice, plus eat plenty of sweet, juicy fresh fruit to help clean your digestive tract.
• Exercise regularly. Yoga is wonderful for digestion. So are walking, bicycling, and swimming.
• Eat beans only with your main meal, which should be lunch because that's when your digestive power is at it's peak. Have something light for supper, and try not to eat late, to give your digestion a rest.
• Eat beans in soups and stews. The additinal liquid seems to help.
• When you're a new vegetarian, your digestion may not be able to keep up with your ideals. It's okay to back track a bit on the vegetarian regime, if you're having severe distress, to give your poor digestive tract a break. Go back to chicken or fish a few times a week for a while, or have an egg or cottage cheese or a few nuts.

That's all I have to say about beans. (What! You don't think that was enough?)

Please let me know how things work out for you.

Judy Kingsbury, Savvy Vegetarian

Health Disclaimer:

Savvy Vegetarian provides education and support to individuals who want to become vegetarian, or improve their diet. We don't advocate any particular vegetarian diet. We don't claim to be health care professionals, or nutritionists, nor do we treat any illness. Any changes that you make to your diet, or results of those changes, are your decision and responsibility. For your protection, we ask you to be completely open with us about your health, and we may recommend a medical exam before changing your diet. We reserve the right to refuse or to end a client relationship if we believe the client's actions may endanger his or her health.

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