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Beans are among the foods richest in fiber. In addition to Legumes, fruits, vegetables, and whole grains are also a good source of fiber, which, due to its many benefits, is important to include in the diet. If eating beans and other foods rich in fiber causes you a lot of gas, there are some steps to reduce flatulence.
There are many reasons to eat foods rich in fiber, since they are also usually highly nutritious and provide antioxidant compounds. The National Institutes of Health note that fiber helps lower cholesterol, control blood sugar, maintain regularity, and prevent constipation.
Expel gases (between 13 Y 21 times a day) is normal. If eating fiber causes excess flatulence, here are some tips that health experts share:
1 . Add fiber foods gradually
Increase your fiber intake gradually to your diet, week after week so that your body adjusts to the change . You can start with a serving of beans, swap a piece of white bread for wholemeal bread, the refined white rice for brown rice, or the highly processed cereal for oatmeal.
Men should consume around 80 grams of fiber per day and women about 25 grams.
2. Increase your water intake
As you increase the amount of fiber you should also increase your water intake. The University of Michigan shares that this allows the fiber to adhere and prevents it from hardening.
3. Soak beans
Soak your beans overnight or for at least 4 hours before cooking, this helps remove some of the indigestible oligosaccharides (sugars that cause flatulence). Pour in the soaking water and rinse.
“Soaking ensures easier digestion of legumes and better absorption of their nutrients in the body ”Says the Food and Agriculture Organization of the United Nations.
4. Rinse the canned beans
Rinsing canned beans also helps remove some of the oligosaccharides.
5. Start with legumes that cause less gas
Start by getting used to your body with smaller legumes like lentils. Some legumes such as adzuki and mung beans, lentils and black-eyed, squab and split peas appear to produce less gas than black, pinto and soy beans.
6. Chew a lot and slowly
Chewing beans well leaves the enzymes that digest oligosaccharides more exposed. Chewing slowly also helps you swallow less air.
7. Chew some fennel seeds.
Fennel seeds can help reduce gas. Chew a teaspoon of fennel seeds or have a tea after your meal.
8. Avoid carbonated drinks
Avoid carbonated drinks as they can cause excess gas.
You can also help your digestive system break down oligosaccharides. Harvard Health publishes that taking a Beano tablet before eating beans can reduce gas production.
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