NDSU Extension - Sargent County


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6 Tips for Making Beans NOT “The Musical Fruit”

6 Tips for Making Beans NOT “The Musical Fruit”  3/13/20


Despite the fact that beans are nutritious and economical, some people may be hesitant to increase beans in their diet due to the fear of intestinal gas and stomach discomfort, including increased flatulence (release of gas).

Certain non-digestible carbohydrates in the beans are responsible for those undesirables.  Those non-digestible carbohydrates are called oligosaccharides.  Here are six tips to reduce the occurrence of intestinal gas when eating beans. 

  • Increase beans in your diet slowly. For example, you may start by eating 2 to 4 tablespoons of beans per day, and gradually increase each day.
  • Drink more water each day as you eat more beans.  Drinking plenty of water is important whenever we consume any fiber-rich foods.
  • Use the hot soak method when preparing dry beans. The longer beans soak, the more you will reduce the amounts of the gas-producing compounds.
  • Change the water several times when soaking dry beans, and discard this water when soaking is completed. Many of the gas-causing carbohydrates are released into this soaking water.
  • Drain and rinse canned beans (such as kidney, navy, Great Northern) before eating or using in recipes.  Doing so will reduce the gas-producing tendencies, and it will also cut down on sodium.
  • Consider using a gas-reducing enzyme tablet. These tablets are available over the counter in many pharmacies.

NDSU Extension pressure cooker recipes for Boston Baked Beans, 7 Bean Vegetarian Soup, Chili, Refried Beans, and Red Beans and Sausage can be found online at https://www.ag.ndsu.edu/publications/food-nutrition/field-to-fork-pressure-cook-dry-beans-to-save-money-and-time/fn1939.pdf

Photo Source -  https://pixabay.com/photos/red-beans-hands-corn-variety-587592/ (downloaded 3/17/20)


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