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Dietitians 7 tips for relieving gas as dense bean salads become latest health kick
Dense bean salads are having a moment on social media thanks to countless health benefits, so after fans reported an increase in bloating and stomach issues, we spoke to a registered dietician about relieving that painful gas.
Gut health has been at the forefront of the public’s mind as health enthusiasts seek to flush their systems and improve their digestive systems. There are simple tests you can do to test your gut health and droves of remedies ranging from bitter foods to chugging Greek yogurt.
Dense bean salads are giving some foodies gas
It has been a big week for gut health after a group of scientists created new probiotic drinks to challenge the supremacy of kombucha. At the same time, dense bean salads are being celebrated on social media sites.
To better understand the inherent power of the trendy new meal, The Focus spoke to registered dietician nutrition expert Avery Zenker from Everflex Fitness.
“There are many benefits to bean salads, like their high vitamin and mineral content, high fiber content, protein, complex carbs, and other beneficial compounds,” she told us. “Nutrient quantity varies by type, but beans are a source of iron, calcium, magnesium, potassium, phosphorus, zinc, vitamin B6, and folate (vitamin B9).”
Avery further noted that dense bean salads are free from saturated fat, trans fat, and added sugar, while also packing a punch when it comes to fiber and protein.
“Increased bean and legume intake is associated with numerous health benefits, including reduced risk of diabetes, cardiovascular disease, high cholesterol, obesity, certain types of cancer, fatty liver, and more,” she added.
Tips for preventing and relieving gas
Now that you’re all clued up on the health benefits of the dense bean salad, it’s time to zero in on your gut and how to prevent the build-up of gas.
Firstly, Avery suggested slowly introducing the fiber-full beans into your diet if you’re not already consuming them regularly.
She added: “If youre using canned beans, The liquid in canned beans can contain oligosaccharides, the complex sugars that can lead to gas production in some individuals.
“Rinsing the beans helps wash away some of these sugars, potentially reducing gas when consumed. If you’re cooking beans from scratch, rinse, soak, and discard the water before cooking.”
The type of bean you choose to employ could also affect gas production, Avery said, urging fans to opt for more “tolerated” types like Lentils, chickpeas, and mung beans.
If you want to maintain the harmony of your gut, which can coincidentally also affect unborn babies, perhaps the biggest tip is the practice mindful eating. Chewing food properly and taking your time is a great way to relieve pressure from your internal system.
You might consider adding more things to your dense bean salads
There are, of course, ways to up the health benefits of your dense bean salad while also incorporating gas-preventing ingredients. One such example could be lemon juice or vinegar, which helps to balance the pH levels in the stomach.
Avery explained: “Cumin contains compounds like cuminaldehyde that stimulate the production of digestive enzymes. These enzymes help break down food more efficiently in the digestive tract, reducing the likelihood of gas formation. Additionally, cumin has been shown to have carminative properties, meaning it can help alleviate gas and bloating.”
Another consideration might be fennel seeds thanks to the antispasmodic presence of anethole, which helps to relax the muscles of the gastrointestinal tract.
“Fennel is also believed to enhance the secretion of digestive juices, improving digestion,” Avery added.
The last of Avery’s spice suggestions was turmeric, which we already know can improve the appearance and texture of your skin.
“Turmeric contains curcumin, a powerful anti-inflammatory compound that can help support gut health,” she said. “It may also improve digestion by stimulating bile production, which helps break down fats and enhances nutrient absorption, indirectly reducing gas formation.”
