Adopting a vegan lifestyle can be intimidating.
Many questions are bound to arise when we’re changing our habits. Especially when it comes to our eating patterns.
One common concern when going vegan is the – ahem – unpleasant side effect of eating more beans.
If that’s been your experience, don’t fret.
Here are our 3 simple tips to prevent and deal with bloating. It’s a lot easier than you think!
1. Rinse your beans
Beans contain three types of natural sugars that our bodies cannot break down. Stachyose, raffinose, and verbascose.
While they feed the good bacteria in our gut (which is a good thing), they’re also the culprit for bloating and gas.
Soaking your beans overnight if you’re using them dry, or rinsing them extremely well if they’re canned, will get rid of most of the starchy sugars giving you tummy trouble.
2. Be mindful of food combinations
Beans are a slow digesting type of food.
Fruit and other sugary foods metabolize quickly, so you should avoid eating them too soon before or after a bean-based meal.
Also, it’s good to note that adding spices such as asafetida, turmeric, ginger, or fennel along with your beans make them more digestible.
3. Take your time
If beans aren’t a part of your regular diet, your body needs time to adjust.
Gradually increasing the amount of beans or legumes you eat is the best strategy to avoid the unpleasant consequences.
Bonus tip: Mung beans and adzuki beans are lower in the complex sugars that cause gas. If you’re a total newbie to eating legumes, start off with these!
Want more info to make your life easier? Check out:
- Our unbelievably easy guide to going vegan
- Supplementing 101: the vegan’s guide to getting all essential nutrients.
Also, don’t forget to check back next month for another installment of our vegan FAQ, where we answer all your burning questions about eating plant-based and living an ethical lifestyle!