Legumes, minus the gas: another reason to go for bulk over canned

January 27, 10:18 PMBoston Vegan ExaminerRyan Weaver

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At least two food-loving friends recently have mentioned this rarely-shared but vital tip: soaking your beans and lentils multiple times in water and/or thoroughly rinsing canned beans helps to reduce gastrointestinal pain and problems afterwards.

Beans really are a magical fruit, especially for vegans - they provide a key source of fiber and protein and form the cornerstone of many hearty vegan dishes (huevos rancheros, with tofu instead of eggs, is a favorite of mine). But as Kelly Rossiter over at Treehugger notes, the more you eat, the more you can feel discomfort, and "some new vegetarians give up for that very reason. People who are new to vegetarianism may well be suddenly eating a greater amount of beans and perhaps our bodies need a bit of time to adapt."

Rossiter goes on to explain why beans can be such a bane of our vegan existence:

Beans contain a sugar called oligosaccharide and we lack the enzyme required to break the sugar down. When the sugar arrives in your lower intestinal tract intact, it ferments, creating a buildup of gas. The gas isn't absorbed into the intestine, so the body expels it, creating red faces all around.

The answer to this problem is pretty simple. Cook your own beans rather than using canned, and soak them thoroughly first to allow the sugar leach out. To avoid having it re-absorbed into the beans, it's a good idea to change the soaking water a few times. Cooking the beans slowly also makes a difference. Adding the spice asafoetida, or Kombu which is a kelp or baking soda are all said to help break down the sugar. Rinse the beans after you have cooked them as well.

I also read a number of other hints that may also help reduce gas. Younger beans are better to use than older beans, and although it is impossible to know how long the beans you are buying have been dried, there are a couple of things to look out for. Beans darken with age so choose beans that are lighter in colour, and also those with fewer cracks in them. There are suggestions that grinding or mashing beans helps, and simply chewing them well makes a difference.

I'd also note that if having a happier tummy doesn't sway you, having a heavier wallet might: dried beans are SO much less expensive than canned, and you can get them in many different varieties. You can even turn them into dessert, like vegan chef Emilie Hardman has in the photo above. (More on that here.)