How to cook beans and legumes to avoid bloating!

Beans & Legumes

How to cook beans and legumes to avoid bloating!

Beans and legumes are a staple food of any vegan and are highly nutritious but some people can have trouble digesting them which causes some very unwanted side effects!


Why add beans and legumes to your diet?

Here are just some of the benefits of including pulses in your foods:

  1. Maintains digestive health
  2. Lowers cholesterol
  3. Regulates blood sugar levels
  4. A good source of protein and iron.
  5. A good source of iron


How to reduce unwanted digestive issues:


Dried Beans

30 Day Vegan Challenge Prep

For those beans that are dry and require soaking I would recommend these tips first before moving onto the ‘ready to cook’ section below:

  1. Wash your beans very well before soaking.
  2. Soak your beans for 2-3 days.
  3. Change the water everyday to fresh water.
  4. Add a tsp of turmeric and lemon juice to the water.
  5. Wash your beans very well in clean water before cooking.


Ready to cook Beans

30 Day Vegan Challenge Prep

These are my ways of cooking beans. Some people have different opinions of what to add, how to cook etc. I would recommend trying different ways and finding which way suits your digestive system best:

  1. Rinse your beans well in clean water before cooking (after removing from carton or soaking water).
  2. Put into a pan and pour boiling water over them.
  3. Add 1 tsp turmeric powder (good quality).
  4. Add 1 tbsp of white wine vinegar to the pan (don’t worry you can’t taste it once the beans are cooked.
  5. Cook for a long period of time – 10-15mins (even though the instruction may say only 3 minutes).
  6. Rinse the beans very well after the cooking process.
  7. Add the cooked beans to your dishes of choice.


Why Turmeric?


Its main health constituent is Curcumin, a well-researched antioxidant and powerful anti-inflammatory that can help reduce inflammation in the body – particularly in the digestive system.


Why White Wine Vinegar?


If you have ever cooked beans before, then you may have noticed the foam that develops on top of the water when you are cooking them. THIS is foam that can cause the gas and bloating. That foam is comprised of water-soluble proteins that will eventually be absorbed back into the beans if not skimmed. If I put white wine vinegar into my pan when cooking beans then I never get that foam  because the acidity of the vinegar kills that water-soluble protein. Don’t worry though, the beans will not loose their protein levels!!

Final word…

I hope you find these tips and techniques helpful if you suffer from digestive problems when consuming beans. Remember, the high fibre content in beans means that it can take a while for your body to adjust so be patient. Also, if you continue to suffer then consider thinking about some other culprits that could be causing the gas and bloating such as broccoli or wheat.

For some recipe ideas for your beans – click here!


Chickpea Curry & Rice


Lorna xx