Does soaking dry beans before cooking prevent flatulence?
There are all kinds of opinions on whether or not soaking beans helps decrease flatulence.
Some say adding things like baking soda, lemon juice, salt, or other things to the bath helps the effect. Some say soaking them in a warm-water bath is more effective than a cold-water bath. Others say there is no effect whatsoever. Opinions of food-column editors and bloggers (and even users of Seasoned Advice!) seem to diverge considerably.
This tells me there might be little consensus in the general public. But what do the scientists who study this say?
It makes sense that this could be difficult to study, since flatulence production depends on the type of bean/legume, other food ingredients (e.g. cinnamon, garlic, ginger, sulfur-rich foods, etc.), diet, the person's individual GI response to chemicals and fiber, and probably other factors.
I've collected a number of sources:
Sources claiming soaking has little/no effect on flatulence
- http://www.latimes.com/food/dailydish/la-dd-dont-soak-dried-beans-20140911-story.html (cites several experts)
Sources claiming warm-water soaking helps prevent flatulence
- http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2621.1992.tb08093.x/abstract
- http://jacknorrisrd.com/part-2-soaking-beans/
Sources claiming that flatulence shouldn't be a big deal
Sources claiming soaking with additives helps prevent flatulence
- An article from the Pakistan Journal of Nutrition (PDF) (cited from https://cooking.stackexchange.com/a/32385/24698)
- http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2621.1980.tb07571.x/abstract
Other Soaking Sources
- What can I do to help prevent flatulence from beans?
- http://www.vegfamily.com/dietician/0806b.htm
- http://www.ncbi.nlm.nih.gov/pubmed/16478251
- http://www.thehealthyhomeeconomist.com/why-you-must-soak-your-beans/
Is there a scientific consensus on how to reduce flatulence from beans and/or legumes in general (if possible), and if so, what is it?
Please include multiple sources to peer-reviewed articles in your answer!
Best Answer
Love this question. I was vegetarian for a few years, so I too thoroughly researched this question, and I guess you could say I spent many hours "running experiments" as well...
I see you posing two questions:
- Does soaking beans (possibly with added bases, acids, salts, etc) reduce flatulence?
- What are other ways to reduce flatulence?
Some background on my method:
When I cook beans, I always soak them for over 24 hours, and sometimes as long as 3 days. I always soak them in the fridge - just because they will start getting funky if left on the counter for over 24 hours - and I usually change the water once a day. I only ever salt them after they are finished cooking, because I am a believer in the old wives tale that salt breaks apart bean skins.
Does it work?
Because I always soak my beans, I don't have a control to compare my experience to. So I cannot confidently say whether soaking reduces flatulence. The scientific articles you cite would probably better answer this question.
That being said, a method of reducing flatulence which I am fairly confident works, is to just eat more beans! Back when I was a vegetarian, I could easily go through over 2lbs of (dry) beans a week. This did not prevent me from having a social life, and I didn't notice any difference in amount (or is it technically volume?) of gas compared to when I didn't eat beans. I remember reading somewhere this is a result of how our stomachs adapt to what we eat over the long term.
And in the end, maybe flatulence isn't something we should be trying to avoid. As the old ditty goes,
Beans beans, the magical fruit
The more you eat, the more you toot
The more you toot, the better you feel
So let's have beans with every meal!
Words to live by indeed!
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Quick Answer about "Does soaking dry beans before cooking prevent flatulence?"
While not every recipe calls for soaking beans before cooking them, if beans give you gas, soaking can help. Soaking overnight and then discarding the soaking water leaches out sugars in beans that are responsible for gas production.Does soaking dried beans reduce gas?
While soaking shortens the unattended cooking time of beans somewhat, the time saved is marginal and there are no other labor-saving benefits. Finally, soaking does absolutely nothing to reduce the gas-producing properties of beans.How do you keep beans from making you fart?
Tips for Prepping and Eating Beans to Reduce GasNever soak your beans again! 4 surprising reasons
More answers regarding does soaking dry beans before cooking prevent flatulence?
Answer 2
You are forgetting one step of science: theory. It is bad science to jump to experiments without theory. If you know what causes flatulence: oligosaccharides: raffinose and one I cant remember, that we cant digest but our bacteria can. I think these are water soluble, so soaking should work. BUT: only if you destroy the cells where they are stored. But then you would destroy the bean as well, i guess (i think this is where the soda comes in, it is a base, so it helps the pectinases breaking up the pectin of the cells walls). So i guess the choice is between soggy tasteless beans or farts.
NOT soaking your beans at all gives the nicest taste, I think. And soaking without soda wont do much, is my theory (see above). Hope this helps?
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