Introduction: There are many varieties of beans, which are nutritious, but eating too many can cause bloating. In fact, the bloating phenomenon can be improved by treating the beans slightly before cooking.
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The carbohydrate content of soybeans is 25% to 30%, which is relatively complex and mostly consists of cellulose and soluble sugars. Only half of these are available for use, while the other half are the bloating factors, raffinose and stachyose. Bacteria in the large intestine produce acids and gases when metabolizing these sugars, which is beneficial for intestinal health but also produces carbon dioxide, hydrogen, and small amounts of methane, leading to symptoms like bloating and rumbling.
In addition to soybeans, legumes such as lentils, peas, fava beans, mung beans, and peanuts also contain raffinose and stachyose. Research shows that these bloating factors are heat-resistant but water-soluble. Soaking, steaming, or sprouting soybeans can significantly reduce their stachyose and raffinose content.
Therefore, to reduce the gas-producing effects of beans, it is recommended to soak them for about an hour before cooking and then discard the water. For people who are prone to bloating, it is important to gradually increase the frequency and amount of beans consumed, avoiding large quantities at once, so that the body can adapt gradually.
For those with weaker digestive systems, it may be better to opt for bean sprouts or processed bean products. This is because during the sprouting process, beans can break down these substances, and during the processing of bean products, the bloating factors dissolve in water and are mostly removed.