Why do beans make me bloated

Obviously, this is not a good option with a canned product though. So is there a way to still eat baked beans and without the excessive gas? The reason we have gas problems with beans is because we lack the alpha-galactosidase enzyme in our digestive tract. This enzyme breaks down the indigestible sugars into smaller components that can be absorbed in the small intestine.

For many years, people have taken a product called Beano, which contains the alpha-galactosidase enzyme, to help prevent flatulence problems caused by beans. Now there is a new product called Bean-zyme that also contains large amounts of alpha-galactosidase like Beano, but is significantly cheaper. The directions for Bean-zyme suggest using two tablets per meal containing beans, chickpeas, lentils or other galactans rich vegetables like cabbage or broccoli.

Sulfur is the substance that gives gas to have its distinctive odor. Therefore, it follows that eating foods high in sulfur, such as garlic, onions, broccoli, cauliflower, and cabbage, can cause your gas to be "smellier. Beans legumes cause gas because they contain a particular sugar, called an oligosaccharide, that the human body can not break down fully.

Oligosaccharides are large molecules. Other sugars are broken down and absorbed in the small intestine, but the human body does not produce an enzyme that breaks down oligosaccharides. Oligosaccharides in beans make it all the way to the large intestine undigested. Bacteria in the large intestine finally break down these sugars. Doing so causes fermentation and the production of gas that we release as flatulence. By the same principle, other foods that come into the large intestine without being absorbed in the small intestine will cause gas.

For example, stress can affect digestion and nutrient absorption and result in the production of excess gas. To prevent gas that is caused by eating beans or other foods, the oligosaccharides must be broken down before they reach the large intestine and become food for the resident bacteria that live there.

There is an enzyme that breaks down oligosaccharides, called alpha-galactosidase. This enzyme, which the human body does not make, is derived from the fungus Aspergillus niger and is available in pill form under the brand name Beano and others. Alpha-galactosidase may not appropriate for people with diabetes as the premature breakdown of oligosaccharides can lead to an increase in blood sugar.

It should also be avoided in people with a mold allergy. Alpha-galactosidase may also increase galactose levels in the blood and should not be used by those who have the genetic disease galactosemia. As long as it's not causing pain or excessive bloating, gas is a normal and expected part of the digestive process. In fact, gas is an indication that things are going the way they should in the intestines. Gas itself from diet won't cause any real harm, but taking steps to minimize gas can be used if it causes too much trouble.

People who feel they truly have too much gas or discomfort from gas should talk to a doctor about how best to manage it. Soaking beans before cooking has been found to reduce the amount of both raffinose and stachyose—two oligosaccharides sugars that cause flatulence.

Two ways to do this: Soak beans overnight or boil them for two or three minutes and then allow them to soak for an hour. Learn how to counteract too much fiber and find relief. Beans and legumes have a number of health benefits. Here are the 9 healthiest beans and legumes you can eat. Do you know the difference between soluble and insoluble fiber? Find out and learn how to get your recommended daily dietary fiber. Bloating is often caused by certain foods. This article lists 13 foods that are known to cause bloating, and shows you what to replace them with.

Here are the types of foods that cause the most gas. Health Conditions Discover Plan Connect. High in fiber Rich in raffinose How to prevent gas Bottom line Beans are highly nutritious and rich in various important vitamins and minerals, including potassium, magnesium, folate, iron, and zinc 1. Fortunately, there are plenty of ways to prevent or minimize gas caused by beans.

Click here to learn more. A leading-edge research firm focused on digital transformation. Women's Health. Primary Care. Mental Health. More Button Icon Circle with three vertical dots. It indicates a way to see more nav menu items inside the site menu by triggering the side menu to open and close. Ashley Laderer. Foods that cause bloating include beans, carbonated beverages, onions, dairy, sweeteners, and cruciferous vegetables.

Beans cause bloating because they contain two types of fiber that are hard to digest, called galacto-oligosaccharides and resistant starch. Carbonated beverages may also cause bloating because they contain carbon dioxide gas, which can expand in your belly. Visit Insider's Health Reference library for more advice. Get a daily selection of our top stories based on your reading preferences. Loading Something is loading. Email address. Ashley Laderer is a freelance writer from New York who specializes in health and wellness.

Follow her on Twitter ashladerer. Additional comments. Email optional. Receive a selection of our best stories daily based on your reading preferences. Diet bloating.