Beans and Flatulence - do beans make you fart?
Beans and flatulence....
We all know how the saying goes...beans, beans, they're good for the heart, the more you eat the more you..?
You can probably finish the rest off in your head… but we need to set the record straight as part of the final Bean Myth Buster series! Is really true that beans make you fart?
There’s no doubt that beans have a reputation for their effects on flatulence.
The main reason for this is down to the undigestible carbohydrates that legumes contain. These inadequately absorbed sugars are quickly fermented by gut bacteria in the large bowel, resulting in wind. However, this is different for everyone; some individuals are more susceptible to this gas production process than others.
Although this sounds like this might not be good for you, there is research to suggest these undigestible carbs can actually promote better gut health, as well as the plethora of additional nutritional benefits that beans can offer. Remember; they’re one of the cheapest, most accessible sources of protein and fibre in the world. They’re also full of vitamins, minerals and count for 1 of your 5 a day!
Better out than in, right?
If you want to increase your pulse intake but have concerns about increased levels of flatulence – don’t panic! There are ways to reduce these difficult to digest carbohydrates to ensure they have a reduced effect on your bowels.
The best way to do this is to soak and rinse beans before you start cooking, to wash those undigestible carbohydrates away. If you’re using tinned beans, it’s still a good idea to rinse these in water too.
Also, you might find flatulence more of a problem if you suddenly introduce large amounts of legumes into your diet. If you’re ready to make the change, we recommend progressively introducing smaller amounts to make the nutritional change more manageable for your body.
What about fava beans?
Of course, our dip is made with fava beans. However, you’ve not got too much to worry about – we soak and then cook our beans at high temperatures before they’re whizzed up into dip, so the chances of increased wind are pretty slim.
The rumours are true!
So yes, the rumours are true - beans really can make you fart more – but don’t let that put you off eating more of them! Gradually introduce them to your diet and let your body adjust accordingly, it’s the best way to manage the side effects. Also remember, there’s no judgement here – we genuinely believe it’s better out than in. All part of ‘bean’ honest.