Follow these tips when cooking legumes to get rid of bloating and gas


Indian food is incomplete without legumes like beans, peas and legumes. They are high in protein and fiber. Legumes have become a staple in all parts of the country as they are the most economical and sustainable source of protein with a multitude of health benefits. However, many people experience gas, bloating, cramps, and indigestion after eating legumes such as dal, chickpeas, rajma (kidney beans), and other types of dry beans.

According to Mumbai-based Ayurveda expert Dr. Dimple jangda, legumes contain large amounts of indigestible carbohydrates, phytic acid and oligosaccharides. Therefore, when eaten, these legumes cause gas, bloating, cramps and indigestion, the Indian Express reported.

dr Vidhi Dhingra, senior nutritionist at vHealth by Aetna, was quoted by the Indian Express as saying legumes tend to irritate the lining of the stomach and can lead to bloating. This symptom occurs because legumes contain large amounts of indigestible carbohydrates.

Because of these properties, legumes require special processing techniques before consumption and are difficult to digest. Traditional societies have been digesting beans for thousands of years, increasing legume digestibility through slow-food techniques. Therefore, according to Dr. Yangda do a lot.

Now let’s get to know these traditional cultures to improve our digestibility:

  • Soaking beans for at least 12 hours, even up to 24 hours, helps eliminate phytic acid.
  • If you germinate legumes like lentils and chickpeas for 48 hours, it becomes easily digestible.
  • Soaking should be done in warm alkaline water. Also, squeeze the lemon into the water and don’t forget to change the water frequently.
  • Try to keep the legumes on low heat for a long time during cooking. Wonder why? Because legumes take time to break down this hard-to-digest fiber.
  • The most basic rule of going after lenses should not be ignored. You can swap out lentils and spilled beans as they are easier to digest than chickpeas, urad dal, and rajma.

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