Certain Bean Varieties More Likely to Cause Gas, Research Shows
New York, NY – For those who experience digestive discomfort after enjoying a bowl of beans, the type of bean consumed may be a key factor, according to health experts. While beans are a nutritional powerhouse, certain varieties are more prone to causing flatulence than others.
According to Cleveland Clinic, pinto beans and baked beans are identified as being more likely to produce gas. Conversely, black-eyed peas are among the least gassy bean options.
The gas production stems from two primary components within beans: fiber and complex carbohydrates like raffinose. Fiber, an indigestible carbohydrate, passes through the digestive system largely intact. A half-cup serving of beans contains 6 to 8 grams of fiber, notes Cleveland Clinic. The Harvard T.H. Chan School of Public Health explains that while a sudden increase in fiber intake can initially cause digestive upset, the body typically adjusts with regular consumption over a few weeks.
Additionally, beans contain raffinose, a complex sugar that humans lack the enzyme to properly digest in the small intestine. The International Foundation for Gastrointestinal Disorders explains that this undigested sugar is then fermented by gut bacteria in the large intestine, resulting in gas production and discomfort. Raffinose is also found in other gas-producing foods like broccoli, cabbage, and Brussels sprouts, as noted in research published by the National Institutes of Health.
Despite the potential for gas, beans offer significant health benefits.UCLA Health highlights their rich nutrient profile,including fiber,protein,iron,potassium,magnesium,and B vitamins,while being low in fat. Regular bean consumption may also reduce the risk of cancer, high blood pressure, and high cholesterol.
To minimize gas, Mayo Clinic suggests thoroughly rinsing canned beans and cooking them until very soft. Soaking beans in water overnight, as recommended by MedlinePlus, can also help remove gas-producing carbohydrates.
While initial digestive adjustment may take a few weeks, consistent bean consumption generally leads to improved tolerance. However, individuals experiencing excessive, painful, or disruptive gas should consult a physician.
