by Mary Curtis

Created on: May 25, 2009

Beans can cause gas and bloating especially if they have been undercooked or not prepared properly. This is because there are substances which occur naturally in beans which, while not quite toxins, do not digest well and therefore cause gas and discomfort.

At the same time, the health benefits of beans from their fiber content and other nutritious qualities should not be denied. There are a few things which you can do that will minimize or eliminate the gas-producingsubstances in beans.

1. Rinse your beans thoroughly and then soak them at least 6 hours.

Put the beans into a colander and then run cool tap water over them thoroughly; shake the colander back and forth to make sure the water reaches all the beans. Then put the beans into a bowl or pot and cover over with water so that the water level is at least 2 inches above the surface of the beans. Soak for at least 6 hours, for instance soak them overnight. At least 1 time during the soaking period, drain the beans into a colander, rinse under tap water, and then replace the soaking water.

By thoroughly rinsing and soaking the beans, the process begins of drawing out the digestion-causing sugars and other substances which produce gas.

2. Never eat beans raw and don't undercook them.

Beans must be boiled at least for 1 hour. After soaking them, rinse them in a colander and fill the pot with water to at least 2 inches above the beans. Bring to boil on high heat setting.

Here's a tip: when the beans first begin boiling, you might see a foam or scum bubbling up on the water; take a cooking spoon and skim off and discard this foam; by doing this, you will help eliminate the gas-producing qualities.

Cooking the beans thoroughly continues the process of drawing out and eliminating the gas-making substances.

3. Don't add salt right away.

This step is important because adding salt to the beans too early will toughen the beans and will also help contribute to producing gas and indigestion. It's okay to add pepper and other seasonings as soon as you begin boiling your beans but, if you are going to add salt, wait at least 30 minutes into the cooking process.

Adding salt too early stops or slows the process of boiling off the unwanted substances which cause indigestion.

These steps will help produce soft beans which will minimize indigestion for most people. Another step which is good for people who may be sensitive or more prone to digestive problems is to have thin slices of fresh ginger in a bowl at the table. Your diners can place the ginger rounds into their beans or chew them afterward like dinner mints. The ginger should counteract any digestive disruptions.

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