You may have wondered whybeanscause gas—and the answer may surprise you.
It’s true that certain foods cause some people toproduce more gasthan others. In particular, foods with a high fiber content are more likely to cause gas—and bloating, too.
This article explains why beans cause gas and what you can do about it.
Understanding Gas
Most people pass gas between 13 and 21 times a day (though it’s not exactly something you would keep track of). It can happen evenwhile you’re asleep.Gas is part of the naturaldigestive process.
Intestinal gas consists of hydrogen, nitrogen, and carbon dioxide. These gasses are odorless. Another element exists in the intestinal gas of about one-third of people: methane. Bacteria in the large intestine release gases that contain sulfur which produces the unpleasant smell of gas.
It’s unclear why some people’s bodies produce methane and others do not. One way to tell if there is methane in gas is to look at the stool. People who produce methane typically have stools that float in water.
Sulfuris the substance that gives gas its distinctive odor. It follows, then, that eating foods high in sulfur—such as garlic, onions, broccoli, cauliflower, and cabbage—can cause your gas to be stinkier.
Why Beans Cause Gas
Beans (legumes) cause gas because they contain a particular type of sugar, calledoligosaccharide, that the human body cannot fully digest. Other sugars are broken down and absorbed in the small intestine, but the human body does not produce an enzyme that breaks down oligosaccharides.
Oligosaccharides in beans make it all the way to thelarge intestineundigested. Bacteria in the large intestine finally feed on these sugars.
Doing so causes fermentation (a chemical breakdown) and the production of gas. We release that gas as flatulence.
Other foods that enter the large intestine without being absorbed in the small intestine can cause gas, too. Stress can also affect digestion and nutrient absorption. The result? More gas.
When to Call Your DoctorGas may be a natural function, but you should talk to your doctor if your symptoms:Bother you or othersGet worseCouple with stomach pain,constipation,diarrhea, or weight loss.
When to Call Your Doctor
Gas may be a natural function, but you should talk to your doctor if your symptoms:Bother you or othersGet worseCouple with stomach pain,constipation,diarrhea, or weight loss.
Gas may be a natural function, but you should talk to your doctor if your symptoms:
Preventing Gas From Beans
Most people do not get enoughfiber in their dietand should eat more fibrous foods, so eliminating beans from your diet is not the preferred solution.
An enzyme calledalpha-galactosidasecan do this. But you will need help since the human body does not produce this enzyme. Here are a few ways to reduce the gas-producing effect of beans:
Soak dried beans:Soaking beansbefore cooking (and changing the water several times) has been found to reduce the amount of raffinose and stachyose—two oligosaccharides (sugars) that cause flatulence. You can do this in two ways: Soak beans overnight or boil them for two or three minutes and then allow them to soak for an hour.
Rinse canned beans:The liquid contains starch released from the beans, so rinsing them may reduce the oligosaccharide content.
Increase portions gradually:Start with a few tablespoons of beans and gradually increase the portion as your digestive tract adjusts. You may notice an increase in gas at first when you add more beans to your diet, but your stomach will adjust and you’ll produce less gas as you eat them regularly.
Take a supplement:Take the enzyme alpha-galactosidase as a supplement right before a meal. Derived from the fungusAspergillus niger, it is available in pill form under the brand nameBeanoand others.
Alpha-galactosidase may not be appropriate for people withdiabetes. The increased breakdown of oligosaccharides can raise blood sugar.
Alpha-galactosidase may also increase levels of a sugar called galactose in the blood. People with the genetic diseasegalactosemiashould not use it. People with this disorder can’t process galactose, so the sugar builds up in the body to toxic levels and can lead to a wide range of complications.
17 Ways to Relieve Stomach Gas Fast
Summary
Beans cause gas because they contain a type of sugar, called oligosaccharide, that the body cannot break down. Gas can cause pain and discomfort, but beans are good for your digestive tract, so trying strategies to reduce or prevent gas may be the best solution.
Can Flatulence Be a Sign of Disease?
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms and causes of gas in the digestive tract.Johns Hopkins Medicine.Gas in the digestive tract.American Psychological Association.Stress effects on the body: Gastrointestinal system.The Bean Institute.Two ways to soak beans to reduce gas.The Bean Institute.Beans, beans, the magical “fruit”: the more you eat, the less you toot!National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for gas in the digestive tract.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms and causes of gas in the digestive tract.Johns Hopkins Medicine.Gas in the digestive tract.American Psychological Association.Stress effects on the body: Gastrointestinal system.The Bean Institute.Two ways to soak beans to reduce gas.The Bean Institute.Beans, beans, the magical “fruit”: the more you eat, the less you toot!National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for gas in the digestive tract.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms and causes of gas in the digestive tract.Johns Hopkins Medicine.Gas in the digestive tract.American Psychological Association.Stress effects on the body: Gastrointestinal system.The Bean Institute.Two ways to soak beans to reduce gas.The Bean Institute.Beans, beans, the magical “fruit”: the more you eat, the less you toot!National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for gas in the digestive tract.
National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms and causes of gas in the digestive tract.
Johns Hopkins Medicine.Gas in the digestive tract.
American Psychological Association.Stress effects on the body: Gastrointestinal system.
The Bean Institute.Two ways to soak beans to reduce gas.
The Bean Institute.Beans, beans, the magical “fruit”: the more you eat, the less you toot!
National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for gas in the digestive tract.
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