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by Vesanto Melina MS, RD
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Lentils in pods |
No, not that gas crisis. After all, this is a nutrition column. I’m
talking about the challenges that may arise (in fact, which sometimes
fill the room) when we switch from low to higher fiber diets.
People are often cautious about getting too full of beans, due to the
reputation of these foods in the aroma department. Good news.
Unpleasant, gaseous emissions are not the inevitable result of eating
beans. Around the world, people eat high-fiber plant foods without any
ill effects and derive numerous health benefits. In fact, high-fiber
foods reduce constipation, which can be a cause of gas. Yet, if we’re to
eat more beans, broccoli, and cauliflower, we should draw upon the
wisdom of other cultures.
To eliminate potential digestive difficulties, it helps to understand
the origins of intestinal gas. Starches and sugars from plant foods are
absorbed in the small intestine, leaving the indigestible
fiber and
shorter,
fiber-like molecules to travel along to the large intestine.
There, bacteria digest the shorter molecules; one product of this
bacterial action can be gas.
To put things into perspective, it proves to be entirely normal and even
beneficial to pass some gas. In fact, the Dutch National Liver and
Intestine Foundation recommends 15 times per day as the optimal number.
Healthy young men break wind 14 to 25 times a day, and women half as
often, although most of this passes unnoticed. The US army has developed
devices –- of course – -to conduct research on normal amounts and times. I
chuckle when I imagine those privates whose tour of duty involved
wearing such a device.
Nonetheless, we all know that sometimes it can be too much, and too
nasty. To minimize those moments when you don’t know whether to look at
each other or blame the dog, here are some potential solutions:
1. Boost your fibre intake gradually. We all have helpful intestinal
bacteria that assist in digesting our food; the exact population of
bacteria present depends on the kinds of food we eat. When we shift to a
healthier diet, it takes time for the right bacteria to become dominant.
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2. Start with the legumes that are easiest to digest.
These tend to be
the smaller ones: split peas, lentils (shown in the soup preparation on
the right), adzuki beans, and mung beans.
They do not require pre-soaking, although soaking may further improve
digestibility. |
Lentil Soup |
3. Gradually introduce bigger beans.
The larger beans require presoaking, and the gas-forming
oligosaccharides from them are lost into the soaking water. Pre-soak garbanzo, kidney, and
beans of similar size, and then discard the soaking water that contains
the shorter fibre-like molecules. Add fresh water for cooking, and skim
off any foam that arises. (It contains
oligosaccharides.)
4. Slowly increase your use of legumes over several months.
Start with
small servings once or twice a week, and gradually increase both the
size of the serving and the frequency.
5. Chew legumes well. We digest best when we chew foods thoroughly;
enzymes in our saliva begin the process of carbohydrate digestion. This
is especially important as we get older and salivary enzyme production
decreases.
6. Fructose (fruit sugar), other sugars, and so-called slimming foods
can be problematic. You may find that certain combinations, such as
dried fruit eaten with foods that are slower to digest, can be volatile.
7. The best help for good intestinal function is exercise, along with
drinking plenty of water.
8. Additional helpers.
Ingredients in traditional dishes from around the world have benefits
far beyond flavour. To improve digestibility, the Japanese add a seaweed
called kombu during cooking, which is removed before serving. In India,
the herbal extract asafetida (from plants grown in Afghanistan) is
sometimes added to cooked foods. Fennel has also been found to be
helpful for digestion and is added to curries, bean dishes, and teas.
North Americans use an enzyme preparation called Beano that may break
down much of the indigestible carbohydrate to absorbable sugars. (Avoid
Beano if you are allergic to molds or penicillin.) Latin Americans
prevent their gas problems with a herb similar to parsley, called
epazoate. It grows wild on the west coast of North America and is a
component of many chili powders and a seasoning for bean dishes.
Vesanto Melina is a registered dietitian and co-author of the
Food Allergy Survival Guide,
Becoming Vegetarian,
The New
Becoming Vegetarian,
Becoming Vegan, and
Raising Vegetarian Children. For personal
consultations,
click here. |
