How to Add More Beans to Your Diet (Without the Gas and Bloating)

Part 2 of my Gut Health & Legume Series.

In my last article, New Research Highlights the Gut Health Benefits of Beans, I discussed new research highlighting the many health benefits of beans and other legumes. Almost immediately, I can predict the question I'll hear from many people:

"I'd love to eat more beans, but they don't agree with me."

The good news is that for many people, gas and bloating can be greatly reduced, or sometimes even prevented, with the right preparation and a gradual approach.

Key Takeaways

• Beans are one of the healthiest foods you can include in your diet.
• Gas is often a normal result of your gut bacteria fermenting healthy fibers, not necessarily a sign that something is wrong.
• Soaking, proper cooking, and gradually increasing your intake can make a big difference.
• Some traditional cooking methods may also improve digestibility.
• Every person is different, so don't be afraid to experiment to find what works best for you.

Why Do Beans Cause Gas?

Beans contain natural carbohydrates called oligosaccharides, primarily raffinose and stachyose. Unlike many other carbohydrates, these aren't completely broken down in the small intestine. Instead, they reach the colon, where beneficial gut bacteria ferment them.

That fermentation is actually one of the reasons beans are so good for your gut. It produces beneficial compounds that help support the intestinal lining and a healthy immune system.

The downside? Fermentation naturally produces gas.

Beans don't cause gas because they're unhealthy. They can cause gas because your gut bacteria are fermenting carbohydrates that weren't completely digested in the small intestine. For many people, that gas gradually decreases as the gut microbiome adapts to regularly digesting more fiber.

The goal isn't necessarily to eliminate fermentation. The goal is to make eating this nutritious, fiber-rich food much more enjoyable.

Start Here: The Five Most Important Tips

1. Start Slowly

One of the biggest mistakes people make is going from eating almost no beans to eating a large serving all at once.

Instead, begin with about ¼ to ½ cup a few times per week, or even just a tablespoon if you are sensitive, and gradually increase your intake over several weeks. Your gut microbiome often adapts, and many people notice significantly less gas over time.

2. Choose Easier-to-Digest Legumes

If you're new to legumes, consider starting with:

• Lentils
• Split peas
• Mung beans
• Adzuki beans
• Black-eyed peas

Many people find these easier to digest than larger beans. Individual tolerance varies, so don't be afraid to experiment.

3. Soak Your Beans

If you're cooking dried beans, soak them for 8 to 12 hours, or overnight.

For additional help, consider adding about 1 teaspoon of baking soda per pound of dried beans to the soaking water. This may help reduce some gas-producing oligosaccharides while also softening the beans.

When you're ready to cook:

• Drain the soaking water completely.
• Rinse the beans thoroughly.
• Cook the beans in fresh water.

4. Cook Beans Until They're Very Soft

Undercooked beans are often much harder to digest.

Whether you simmer beans slowly on the stovetop or prepare them in a pressure cooker, such as an Instant Pot, cook them until they are completely tender.

Pressure cookers are an excellent way to cook beans thoroughly while dramatically reducing cooking time.

5. Give Your Gut Time to Adapt

Perhaps the most important tip is simply to be patient.

For many people, the gut microbiome adapts over several weeks. As gut bacteria become more accustomed to fermenting fiber, gas and bloating may decrease.

Still Having Trouble? Try These Additional Strategies

Rinse Canned Beans

If you're using canned beans, drain and rinse them thoroughly. This removes much of the canning liquid, which contains some of the gas-producing carbohydrates.

Try Kombu

In Japanese cooking, kombu, a type of edible sea vegetable, has traditionally been added while cooking beans to improve digestibility. Although scientific evidence is limited, many home cooks continue to swear by it.

Add Digestive Herbs and Spices

Traditional digestive herbs and spices include:

• Epazote
• Cumin
• Ginger
• Fennel
• Bay leaf

These have been used in bean dishes for generations. While research is limited, many people find them helpful.

Consider Sprouting

Sprouting beans before cooking may improve digestibility while reducing certain antinutrients and some gas-producing carbohydrates.

Try Beano®

Products containing alpha-galactosidase, such as Beano®, can help break down gas-producing oligosaccharides before they reach the colon.

If you're looking for digestive enzyme support, we carry several products in our office and can help you determine which may be most appropriate for you. You can also browse our professional-grade supplement dispensary.

For best results, alpha-galactosidase products are generally taken with the first bite of food according to the product directions.

Stay Well Hydrated

As you increase fiber intake, remember to increase your water intake as well. Fiber and water work together, and staying well hydrated may help your digestive system adjust more comfortably.

Traditional Kitchen Tricks

Some cooks add a peeled potato or carrot to the cooking pot while preparing beans. Although this traditional practice hasn't been well studied, it's a long-standing kitchen tradition that some people believe helps with digestibility.

If you're curious, it's an easy kitchen tradition to experiment with, although it shouldn't replace the better-established approaches of soaking, rinsing, thorough cooking, and gradual introduction.

Why Can One Person Eat Beans Every Day While Another Gets Bloated?

Now that we've covered how to prepare beans for better digestion, let's look at why some people seem to eat beans every day without any problems while others experience gas, bloating, or discomfort.

Not everyone responds to legumes the same way.

Differences in the gut microbiome, genetics, digestive health, underlying medical conditions, medications, and overall dietary patterns may all influence how well someone tolerates beans.

Certain digestive conditions, including IBS and SIBO, may also make some individuals more sensitive to legumes, particularly when symptoms are active. This is often where a personalized gut health evaluation and functional testing can help clarify what's driving symptoms.

In my practice, I've also seen individuals who appear to have a food sensitivity or intolerance to specific legumes. While this isn't common, it's one reason I encourage people to pay attention to how they feel rather than assuming every healthy food is right for every person.

Some people also wonder whether blood type, particularly Type O, plays a role in bean tolerance. Although this idea has been discussed for years, there isn't strong scientific evidence supporting blood type as a predictor of how well someone digests legumes.

One thing I've learned over the years is that research helps us understand what is most likely to happen across large groups of people, but it can't always predict what will happen for a specific individual. That's why I believe in using the best available evidence while also paying close attention to how each person responds.

My Practical Takeaway

Most people should be eating more beans and lentils, not avoiding them. Often, they simply need a better strategy for preparing and introducing them.

With the right preparation and a gradual approach, many people who once avoided beans can learn to enjoy them more comfortably.

If you're just getting started, begin with smaller servings and gradually increase your intake as your digestive system adapts. Don't give up after one uncomfortable experience. With a little patience and experimentation, you may discover that beans can become a regular and enjoyable part of your diet.

Bean Success Checklist

• ☐ Started with a small serving
• ☐ Chose an easier-to-digest legume
• ☐ Soaked overnight
• ☐ Added baking soda (optional)
• ☐ Discarded soaking water
• ☐ Rinsed thoroughly
• ☐ Cooked until very soft
• ☐ Tried a pressure cooker or Instant Pot
• ☐ Tried kombu or digestive herbs
• ☐ Considered sprouting
• ☐ Considered Beano®
• ☐ Increased intake gradually
• ☐ Stayed well hydrated
• ☐ Experimented to find what works best for me

Selected References

• Winham DM, Hutchins AM. Perceptions of flatulence from bean consumption among adults. Nutrition Journal.
• Marinangeli CPF, Jones PJH. Pulse grain consumption and human health.
• Mudryj AN, Yu N, Aukema HM. Nutritional and health benefits of pulses.
• Hughes RL, et al. Resistant starch, the gut microbiome, and health.
• McRorie JW, McKeown NM. Understanding the physics of functional fibers: an evidence-based approach.
• Dietary Guidelines for Americans and related pulse recommendations.

Coming Next

In my next article, I'll share simple, practical ways to incorporate beans, lentils, and chickpeas into everyday meals, even if you're not much of a cook.

Struggling with Gas, Bloating, or Digestive Symptoms?

At Naturopathic Wellness Center of Long Island, we help people address IBS, SIBO, food sensitivities, reflux, and chronic digestive symptoms through personalized naturopathic care in Riverhead, Huntington, Garden City virtually, and by telehealth nationwide.

Book a consultation with our office to get a clearer picture of what's driving your symptoms.