Have you ever given up on beans citing that you “just cannot tolerate them?” If so, you are not alone. That said, my plight to you is simple. Don’t give up. 

Can beans make you gassy or bloated? Yes. 

Have you tried them more than once only to get the same response each time? I get it, but I implore you. Put in the time to get to know them again because it could very well be the best thing you do for your health.

Maybe you gave up easily because the gas or bloating was too much initially leading you to believe they are a food you just cannot tolerate. It isn’t true. 

Beans are too healthful a food to discard due to temporary discomfort. The fact is, beans are one of the most nutritionally packed powerhouses around. You may know them for both their fiber and protein content – but did you know they contain both soluble and insoluble fiber in addition to resistant starch? 

Why is this so important?  3 vital areas of health and wellness.

WEIGHT LOSS, BLOOD SUGAR and ENERGY ENHANCEMENTS

Beans contain fiber that makes us feel full, but more important is that one third of their content is resistant starch which does not break down. That means if you eat 100 calories of beans, your body would feel like you ate 100 calories, but you wouldn’t absorb 100 calories…you would absorb less. For those wanting to release extra weight, isn’t it the dream to eat and not actually take in all the calories? With beans, you can.

In addition, the fiber content provides you with sustained energy throughout the day. No more afternoon dips in blood sugar that make you run for a Starbucks or an energy bar. With steady-state energy you won’t even crave the 2pm nap. Add beans’ impressive array of B vitamins, high protein content and assistance in enhancing mineral absorption, and you have all the raw ingredients for an energy-giving food.

What can diabetics hope for? How about improved insulin sensitivity and decreased blood sugar? These benefits don’t just occur in the short term either. Studies show lowered blood glucose effects both the day of eating beans and the day after. That means curtailed cravings, better blood sugar readings, less insulin use for those who use it, and even hope for those wanting to reverse type 2 diabetes or metabolic syndrome.

GI and CARDIOVASCULAR HEALTH plus IMMUNE SYSTEM BENEFITS

Poop aside, beans are incredible to improve GI and cardiovascular health plus boost your immune response. The insoluble fiber in beans softens your stool and increases bulk to help eliminate waste which is all good news. Soluble fiber, however, is the type of fiber that binds to cholesterol and removes it through your stool, all while delivering zero calories. Oh, and did I mention it can also naturally reduce blood pressure? 

Then, another third of a bean’s content comes in the form of resistant starch. Like fiber, it isn’t absorbed or digested, but the bacteria in your belly do break it down to create fuel for the good bacteria. No yogurt can do that. No probiotic or prebiotic supplement can work as well as beans to repopulate the friendly bacteria. This translates into a stronger immune system with improved ability to ward off several cancers (including colon cancer), infections, and viruses. 

LONGEVITY

I always say, what is the point of fitting into that pair of jeans if you get sick or die young? Longevity may not be on your mind in your 20’s, but as you age, it becomes more and more the focal point.  Consider this. THE BLUE ZONES. The 5 regions around the world where people live the longest with the lowest rates of disease. Guess what food they all have in common within their diet? Yup. Beans.

So let’s get back to how to tolerate them. 

The reason you get so gassy is that there are OLIGOSACCAHRIDES in the beans which are those non-digestible, fermentable fibers. While they are great for feeding that friendly gut bacteria, we crave for a healthy GI tract and strong immune system, they are the reason we produce gas. During that breakdown and fermentation process, our body creates gas. It certainly doesn’t smell like and egg or meat fart, but it can be embarrassing and uncontrollable all the same.

Want the good news? It will lessen over time if you stick with it. Here’s how.

• Give it time. It can take up to 4-8 weeks to fully improve. Just remember that your gut health depends on healing and is starving for this food. This is just the process.

• Ease In. Start small - a teaspoon of hummus or spoonful of black beans on your salad. Work up to ½ cup – 1 cup per day.  

• Rinse Well. If using canned beans, rinse twice. If using dry beans, change the water during the soaking process before cooking them.

• Avoid Enzymes.  Though you can cheat with digestive enzymes to help break down the carbohydrate content and lessen bloat or gas if you truly need it in the beginning, it’s best to let the body develop the enzymes necessary to aid in breaking down the fibers. Using enzymes may feel critical at times, but ovoid overuse which would only slow the process.

• Hydrate. Make sure your water intake is on point to aid in digestion.

• Don’t eat beans and do crunches in public. Sorry. Couldn’t resist. Just sayin’. A down-dog yoga pose or boot-camp crunches may not be the best choice for a while.

• Eat with cooked foods. Cooked veggies are easier to break down than raw so while adjusting, try adding beans to meals with cooked veggies so you are not adding raw bulk on top of the beans.

• Chew thoroughly. As with all food, chewing breaks down foods more effectively helping you to assimilate them better. While the fibers are not digestible, they will be better handled if they, and all the food you eat, is better broken down before reaching your stomach.

Other great carbohydrate sources? Greens. Fruits. Starchy vegetables. 



But beans. They are legitimately the #1 carbohydrate source you can add to your diet.