How to Cook Beans So They Cause Less Gas
Beans are among the best sources of fiber, but they have a reputation for causing gas. A few kitchen habits help a lot.
Key takeaways
- Soak dried beans and discard the soaking water.
- Rinse canned beans well.
- Cook kidney beans thoroughly: boil them hard for at least 10 minutes.
Why beans cause gas
Beans contain oligosaccharides, carbohydrates that humans cannot fully digest. Bacteria in the large intestine ferment them and release gas. The effect is normal, and it usually lessens as your body adapts to eating more beans.
Kitchen techniques
- Soak dried beans for 8 hours or overnight, then drain and rinse before cooking. This removes some of the compounds responsible for gas.
- Quick soak: boil beans for 2 minutes, turn off the heat, cover, and let them sit for an hour, then drain and rinse.
- Cook until very soft. Undercooked beans are harder to digest.
- Rinse canned beans under running water to wash away the canning liquid.
- Try smaller or gentler beans first. Lentils and split peas, which need no soaking, are often easier than kidney beans.
- Add spices. Cumin, ginger, fennel, and bay leaf are traditionally used and many people find them helpful.
A safety note on kidney beans
Raw and undercooked red kidney beans contain a natural toxin called phytohaemagglutinin. Food safety agencies advise soaking and then boiling kidney beans vigorously for at least 10 minutes. Slow cookers on low heat may not reach a high enough temperature, so boil first.
Build up slowly
Start with a quarter to half a cup and increase over a few weeks. Pair this with the steps in our bloating guide. For recipes, see dinner ideas.