Tips for better digestion and avoiding bloating when eating legumes
Legumes are the "superfood" that your grandmother always had in her pantry: cheap, nutritious, versatile and with a lot of fiber, so much so that, well, sometimes it gives more "problems" than we would like. If you are one of those who love stewed lentils but not so much the heavy digestions and abdominal bloating that comes after, this article is for you.
Why do legumes cause gas?
Dried legumes can cause gas due to the presence of certain oligosaccharides, such as raffinose and stachyose, which our digestive system cannot break down for lack of the necessary enzymes. These substances reach the colon intact, where bacteria ferment them, producing gases such as hydrogen, methane and carbon dioxide. In addition, the high fiber content also contributes to this process.
So, now let's explore how to make pulses kinder to your digestive system.
The mashing trick: hummus and other spreads
When legumes are mashed, as in hummus, mashed lentil stew or mock pea guacamole, you're giving your digestive system a big break. By breaking down the fibers in the mashing process, you do some of the heavy lifting of digestion before it reaches your stomach. Plus, a homemade hummus is the perfect preparation to be able to add spices that also aid digestion (we'll talk about this later).
Preserves: your digestive allies
Canned legumes are not only convenient, they are also easier to digest. This is because they go through a long cooking process before being canned, which softens the insoluble fibers that tend to cause problems. Of course, before using them, we recommend rinsing them under the tap to remove excess sodium.
Canned lentils and chickpeas are ideal for improvising quick salads or hot dishes without suffering from heavy digestions later. They are also a great base for making that hummus we mentioned earlier.
Spices and aromatics: cumin as your new best friend
Spices are not only there to flavor your dishes; they are also powerful digestive allies. Cumin, for example, stimulates the secretion of gastric juices, helping to break down legumes more quickly. Other spices such as fennel, anise and ginger also have carminative properties, i.e. they help reduce gas.
A simple trick: add a teaspoon of ground cumin when cooking your lentils, or boil a sprig of fennel with your beans. You can also add bay leaves or a little fresh ginger to the pot. In addition to aiding digestion, these ingredients add interesting layers of flavor to your dishes.
Slow cooking
Did you know that undercooking legumes can be the reason for gas and your digestive problems? If you boil them in a hurry, the fiber and resistant starches may not be completely broken down, which generates more gas. The ideal is to simmer them, after a proper soaking (depending on the type of legume it can range from 8 to 12 hours). Change the soaking water to eliminate oligosaccharides, the sugars that cause gas.
Baking soda: works but best used sparingly
About baking soda, there are lights and leftovers. While adding a teaspoon to the cooking of legumes can soften them more quickly and reduce their content of compounds such as phytates, which facilitates their digestion, some studies suggest that this trick can also degrade certain nutrients, such as B vitamins. If you decide to use baking soda, do so in moderation and only when strictly necessary.
A conscious choice
Not all legumes generate the same amount of gas or intestinal discomfort. Peas and lentils, for example, are easier to digest than chickpeas or beans, due to the lower amount of oligosaccharides. To facilitate digestion, you can opt for skinless varieties, such as coral lentils, or other types of already peeled legumes (chickpeas, beans, peas...) that you can find on the market, in canning jars, vacuum-packed or frozen.
Probiotics: invisible friends
Your digestive health also depends on how your microbiota is doing. Consuming probiotic-rich foods, such as plain yogurt, kefir or kimchi, can help balance gut bacteria and make legumes easier to digest. Combining a plate of lentils with a little apple cider vinegar or a side of fermented salad can be a delicious and effective option.
Portion control
Although legumes have very remarkable nutritional benefits, it is also true that they can be too indigestible, especially if you are not in the habit of eating them often. Introducing them gradually into your diet allows your gut microbiota to adapt. Our advice: start with small portions (half a cup, for example) and increase over time.
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