Pinto beans are a staple food in many cuisines around the world. They are an excellent source of plant-based protein, fiber, vitamins and minerals. However, some people experience digestive discomfort after eating pinto beans and other legumes. This is often caused by the natural sugars and fibers in beans that produce gas during digestion. There are several methods that can help reduce gas production and make pinto beans easier on your digestive system.
Why Do Beans Cause Gas?
All beans, including pinto beans, contain complex sugars called oligosaccharides that humans cannot fully digest. When these oligosaccharides reach the large intestine, the bacteria that live there begin to break them down, producing gas in the process. The main offenders are:
- Raffinose – a trisaccharide made up of galactose, glucose and fructose
- Stachyose – a tetrasaccharide made up of two galactose molecules, one glucose molecule and one fructose molecule
- Verbascose – a pentasaccharide made up of three galactose molecules, one glucose molecule and one fructose molecule
Because our bodies lack the enzymes needed to fully digest these sugars, they pass undigested into the large intestine where normal gut bacteria ferment them. This fermentation process releases hydrogen, carbon dioxide and methane gasses that lead to bloating and flatulence.
In addition to oligosaccharides, another substance found in beans called phytic acid can also contribute to increased gas production. Phytic acid is the storage form of phosphorus in plant foods like beans, nuts and seeds. It binds to minerals and prevents our bodies from fully absorbing them. Phytic acid is not broken down in the small intestine and also gets fermented by bacteria in the large intestine, leading to more gas.
The high fiber content of beans is another reason they tend to cause more flatulence. Dietary fiber is the undigestible portion of plant foods that passes through the small intestine undigested. The bacteria in your large intestine work fervently to break down all that fiber, producing hydrogen, carbon dioxide and methane in the process.
Methods to Reduce Gas from Pinto Beans
There are several effective techniques you can use at home to help decrease the amount of gas-producing sugars and compounds in pinto beans:
Soak the Beans
Soaking pinto beans for several hours before cooking can help reduce oligosaccharides by allowing them to leach out into the soaking water. Dump out the water after soaking and rinse the beans well before cooking. Soaking may reduce gas-producing sugars by 25–53%.
Sprout the Beans
Sprouting pinto beans for 2–3 days before cooking can also decrease oligosaccharides and phytic acid. Sprouting triggers the production of certain enzymes that help break down these compounds. Sprouting may reduce gas-producing sugars by up to 60%.
Boil the Beans in Plenty of Water
Boiling pinto beans in a large pot with plenty of water, then frequently replacing the water, can help wash away some of the indigestible sugars before you eat them. Drain and rinse the beans several times during cooking.
Add Epazote During Cooking
Epazote is an herb commonly used in Mexican cooking that may help reduce gas production from beans. Add a few sprigs of fresh epazote or 1 teaspoon (2 grams) of dried epazote leaves per 1 cup (200 grams) of dried beans during cooking.
Use a Pressure Cooker
Cooking pinto beans in a pressure cooker may also help break down some of the gas-causing oligosaccharides and phytic acid. The high temperatures reached inside a pressure cooker have been shown to significantly decrease these compounds.
Ferment the Cooked Beans
Allowing cooked pinto beans to ferment for 8–48 hours may also reduce gas-producing compounds. The natural bacteria present convert oligosaccharides into gases and acids that are easier for your body to absorb. Keep beans refrigerated while fermenting.
Add Spices and Herbs
Certain spices and herbs can reduce flatulence from pinto beans when added to the cooking water or bean dish. Good options are:
- Epazote
- Cumin
- Turmeric
- Coriander
- Ginger
- Caraway
- Peppermint
These seasonings appear to inhibit some of the gas-producing compounds in beans or provide relief from gas discomfort.
Take a Digestive Enzyme Supplement
Over-the-counter digestive enzyme supplements, such as Beano, can help break down the oligosaccharides in beans before they reach your colon. These enzyme supplements typically contain alpha-galactosidase, an enzyme that helps digest raffinose, stachyose and verbascose. Take as directed with your first bite of beans.
Try a Probiotic
Taking a probiotic supplement may help reduce flatulence from pinto beans by promoting better digestion and gut health. Certain strains like Bifidobacterium and Lactobacillus can help break down oligosaccharides, fiber and phytic acid before they make it to the large intestine and cause issues.
Eat Beans Gradually
Introducing pinto beans into your diet slowly and gradually increasing your intake can give your body time to adapt and build up the gas-processing bacteria it needs. This can help minimize discomfort.
Avoid Other Gas-Producing Foods
Pairing beans with non-gassy foods may also reduce uncomfortable symptoms. Avoid combining beans with foods known to cause gas like cruciferous veggies, onions, dairy products and whole grains.
Summary
Pinto beans are highly nutritious legumes that provide many health benefits. However, their high content of oligosaccharides, fiber and phytic acid can cause increased gas production during digestion. Soaking, sprouting, draining, rinsing, pressure cooking, fermenting and adding certain herbs and spices can all help reduce the gas-producing compounds in pinto beans. Digestive enzymes, probiotics and slowly introducing beans can also minimize gas and bloating issues. With a few simple preparation techniques, you can enjoy all the nutritional perks of pinto beans without the unwanted side effects.
Frequently Asked Questions
Why are beans gassy?
Beans contain complex sugars called oligosaccharides that humans cannot fully digest. When these reach the large intestine, gut bacteria ferment them producing gas. Beans are also high in fiber and contain phytic acid, both of which can lead to increased gas production.
Do all beans cause gas?
Yes, all types of beans and legumes contain oligosaccharides and fiber that can cause gas and bloating. However, some varieties like black beans, chickpeas and lentils cause fewer issues for most people.
Does soaking beans reduce gas?
Yes, soaking beans for several hours before cooking allows some of the gas-producing oligosaccharides to leach out into the water, reducing their amounts by 25-53%.
Does cooking beans in a pressure cooker reduce gas?
Yes, the high heat of a pressure cooker helps break down some of the oligosaccharides and phytic acid in beans that cause gas. Pressure cooking significantly reduces these compounds.
Do digestive enzymes help with bean gas?
Yes, over-the-counter digestive enzyme supplements like Beano contain alpha-galactosidase that can help break down the oligosaccharides in beans before they reach your colon and cause gas issues.
What herbs help reduce gas from beans?
Herbs like epazote, cumin, turmeric, coriander, ginger, caraway and peppermint can help reduce gas production from beans through various mechanisms. Adding them during cooking is beneficial.
Should you rinse canned beans to reduce gas?
Yes, rinsing canned beans in a colander for 1-2 minutes can help wash away some of the indigestible sugars and reduce gas production. Draining and rinsing beans after cooking has the same gas-reducing effect.
Do probiotics help with gas from beans?
Probiotic supplements can promote better digestion and gut health. Certain strains break down the oligosaccharides, fiber and phytic acid in beans before they reach the colon and cause excessive gas.
What foods make beans less gassy?
Pairing beans with non-gas producing foods like leafy greens, tomatoes, carrots, citrus and lean proteins can prevent compounding gassiness. Avoid combining beans with cruciferous veggies, dairy, whole grains, etc.
Conclusion
Pinto beans are an extremely healthy food that deserve a regular place in your diet. With a few simple preparation tricks like soaking, sprouting, draining, rinsing, pressure cooking, fermenting and seasoning, you can enjoy all the nutritional benefits of pinto beans without the unwanted gas and bloating. A gradual introduction alongside gas-reducing herbs, spices, enzymes and probiotics can also keep bean side effects at bay. Don’t let excessive flatulence deter you from these nutritious legumes. With the right techniques, you can cook up tender, delicious pinto beans that your gut will thank you for eating.