Ask The Savvy Vegetarian: How To Eat Beans Without Gas

Savvy Vegetarian News

Vol. 1, Issue 3, May 2003

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Dear Savvy Vegetarian,

I became a vegetarian 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 In Chicago

Dear Embarrassed,

I remember this problem! 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: Beans aren't that easy to digest, actually, but some are easier than others. Kidney beans, 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, brown lentils, are all harder to digest, and therefore more gaseous. As to how much beans to eat, they are 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 chemical (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 use hot water, and change the water once or twice. Add nothing but water to the beans during soaking.

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, or a bay leaf. These make beans more digestible. Cover and simmer until very tender. Beans should always be cooked until soft.

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 on their own aren't complete protein. They need to be combined with whole grains and sometimes dairy to be well-digested. 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, cinnamon stick are also good. Consult recipes for proportions - there's a list of good vegetarian cookbooks in the Savvy Vegetarian Resource Guide. 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 and 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.
• You're a new vegetarian, and 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.

P.S. SV also offersVegetarian Life Coaching
See Free Recipes for bean recipes

Index: Savvy Vegetarian News

Vol. 1, Issue 3, May , 2003

News: Farmers Backs Against The Wall Over GMO Products: Information from an article in the Farm Journal discussing a pending US decision whether to file suit with the World Trade Organization (WTO) over a European Union (EU) moratorium on approvals of (GM) products.

Article: Congress Weakens Organic Standards: Reprint of a series on Fieldale Farms attempt to subvert the integrity of the Organic Standards Act.

Ask The Savvy Vegetarian: How To Eat Beans Without Gas: "I became a vegetarian 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?"

Quick and Easy Recipe: Quinoa (keen-wah) Pilaf: Quinoa is light, delicious, high protein, and easy to cook. It can be used in place of rice, bulgar, or couscous. This meal-in-a-dish is great with green leafy veggies, salad or soup.

Book Review: "The Food Revolution", by John Robbins What's it about? What we eat, how it gets to our plates, and what that's doing to us and the planet. It exposes the lies accepted without question by the majority of Americans, whose lifestyle supports factory farming.

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