Beans make me gassy – but they’re in my dietary plan.

Beans are so beneficial, it’s worth keeping them in your diet – any way you can. For instance, the indigestible sugars in beans that travel to our colon actually act as prebiotics!

There are certain tips to help reduce their gas-promoting capabilities.

  1. Pick the right bean. If you struggle with gas after eating beans, know that lentils, split pea, tofu and canned beans tend to cause less gas.
  2. Repeatedly soaking (for 12 hours/overnight) and rinsing dry beans can help, if you’re cooking from scratch.
  3. Boil and cook thoroughly.
  4. Optional: Sprouting beans can helpful additional step.
  5. Otherwise, certain supplements can help you break down bean sugars and get the gas out: simply look for some containing the enzyme alpha-galactosidase³.

Long-term, whether eating beans or broccoli, bulking up on high-fiber foods does not appear to create dramatic problems with gas1.

Some gas and bloating when introducing regular consumption can be seen, but this usually subsides once the relevant bacteria populate and get ready to break-down these foods.

The key is to start slow.


  1. McEligot AJ, et al. High dietary fiber consumption is not associated with gastrointestinal discomfort in a diet intervention trial. J Am Diet Assoc. 2002 Apr;102(4):549-51. doi: 10.1016/s0002-8223(02)90127-6.

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