Does Rinsing Canned Beans Make You Less Gassy? The Verdict

According to experts like those at Case Western Reserve University, rinsing canned beans can reduce sodium content by up to 40% and may lower gas-causing carbohydrates. The question is, does rinsing canned beans make you less gassy, and how much of a difference does it really make for your digestive comfort?

Quick Summary

Rinsing canned beans helps reduce gassiness by removing some fermentable starches and oligosaccharides found in the canning liquid. This simple step also lowers sodium content and improves flavor.

Key Points

• Rinsing Reduces Gas-Causing Compounds: The starchy liquid in canned beans contains soluble sugars (oligosaccharides) that cause gas, and rinsing helps wash some of these away.

• Sodium Content Is Significantly Reduced: Rinsing can remove up to 40% of the excess sodium, offering a clear health benefit for blood pressure control.

• Flavor and Texture Are Improved: Draining and rinsing removes the metallic taste and viscous texture of the canning liquid, resulting in cleaner-tasting, firmer beans.

• Rinsing is Not a Perfect Solution: While helpful, rinsing canned beans is less effective at reducing gas than properly soaking and cooking dried beans.

• Other Methods Offer Greater Relief: Complementary strategies like gradual intake, using digestive enzymes, and adding spices like cumin or ginger can provide greater digestive relief.

• Regular Consumption Reduces Symptoms: Over time, your gut microbiome can adapt to bean intake, and regular consumption can lead to reduced gas and bloating.

The Science Behind Bean Gassiness

To understand whether rinsing helps, one must first know why beans cause gas. The primary culprits are complex carbohydrates, specifically oligosaccharides like raffinose and stachyose, and certain fibers. Unlike simple sugars, the human digestive system lacks the enzyme (alpha-galactosidase) needed to break down oligosaccharides in the small intestine.

Instead, these complex sugars travel to the large intestine, where they are fermented by beneficial gut bacteria. This fermentation is a good sign for a healthy gut microbiome, but a natural byproduct is gas, including hydrogen, carbon dioxide, and sometimes methane. For people with less diverse gut flora or those unaccustomed to high-fiber foods, this can lead to uncomfortable bloating and flatulence. While the beans themselves contain these components, a significant amount of the more soluble compounds leaches into the canning liquid during processing.

How Rinsing Impacts Canned Beans

Rinsing canned beans directly addresses the issue by removing the starchy, viscous liquid they are packed in. This liquid, often called aquafaba, contains a portion of the gas-producing oligosaccharides and starches that have leached out of the beans. By washing this liquid away, you are removing some of the very compounds that feed gas-producing bacteria in your gut.

Beyond just potentially reducing gas, rinsing canned beans offers other tangible benefits:

• Reduces Sodium Content: Rinsing can remove up to 40% of the excess sodium added to the canning liquid for preservation and flavor. This is a significant health benefit for anyone monitoring their salt intake.
• Improves Flavor: The canning liquid can sometimes have a metallic taste from the can itself. Rinsing ensures a cleaner, fresher bean flavor that won't interfere with your recipe's intended taste profile.
• Enhances Texture: The thick, viscous nature of aquafaba can make dishes gummy or starchy. Rinsing the beans provides a cleaner, firmer texture, which is desirable for salads, tacos, and many other preparations.

Rinsed vs. Unrinsed: A Culinary Comparison

Feature	Rinsed Canned Beans	Unrinsed Canned Beans
Gas Potential	Reduced, as some gas-causing oligosaccharides are washed away in the liquid.	Higher, as the gas-causing compounds in the liquid remain and are consumed with the beans.
Sodium Content	Lowered by up to 40%.	Significantly higher due to the salt added for preservation.
Flavor Profile	Cleaner, more neutral taste. More receptive to absorbing seasonings and flavors from your dish.	Can have a saltier, more metallic, or slightly off-putting flavor.
Texture & Viscosity	Firmer, cleaner texture, ideal for dishes like salads or wraps.	Viscous and often slimy. Liquid can be used as a thickener for soups or hummus.
Culinary Use	Versatile for most recipes. Best for salads, sautés, and dishes where a clean bean flavor is desired.	Best for recipes that intentionally use the starchy liquid for thickening, like certain soups, stews, or creamy hummus.

Beyond the Rinse: Other Strategies to Reduce Gas

While rinsing is a good first step, it is not a magic bullet. For maximum effect, consider these additional tips:

• Start Small and Build Up: Gradually introduce beans into your diet. Your gut microbiome will adapt over time, and digestive discomfort often decreases with regular consumption.
• Use Digestive Aids: Over-the-counter supplements like Beano contain the alpha-galactosidase enzyme that helps break down oligosaccharides before they reach your large intestine.
• Cook Thoroughly: Even canned beans can be cooked longer to improve digestibility. Cooking dried beans from scratch with a hot soak is considered one of the most effective methods.
• Add Digestive Spices: Certain herbs and spices, such as cumin, fennel, ginger, and epazote, can aid digestion and are traditional additions to bean dishes in many cuisines.
• Stay Hydrated: Drinking plenty of water helps your digestive system process the added fiber from beans more smoothly.
• Chew Your Food: Eating slowly and chewing thoroughly assists the initial digestion process in the mouth and stomach.

Step-by-Step Guide to Rinsing Canned Beans

For best results, follow these simple steps:

1. Open the can and place a colander in your sink.
2. Pour the entire can, including the liquid, into the colander.
3. Rinse the beans thoroughly under cold, running water for about 30 seconds.
4. Shake the colander to drain any excess water.
5. Your rinsed and drained beans are now ready to be used in your recipe.

Conclusion

Rinsing canned beans does make you less gassy, although the degree varies by individual. The practice removes some of the fermentable starches and oligosaccharides that have leeched into the canning liquid. Combined with the significant reduction in sodium and improved flavor, rinsing is an easy and worthwhile step for better digestive comfort and cleaner taste. While not as potent as soaking and cooking dried beans from scratch, it is a simple habit that offers tangible benefits. For those with a sensitive digestive system, pairing rinsing with other strategies like gradual introduction or using digestive enzymes can make enjoying beans a much more pleasant experience.

For more detailed information on gas reduction tips for beans, you can consult resources like the Bean Institute.

Frequently Asked Questions

What causes gas from eating beans?

The primary cause is a group of complex sugars called oligosaccharides (like raffinose and stachyose) that the human body cannot fully digest. Gut bacteria ferment these sugars in the large intestine, producing gas as a byproduct.

Does rinsing completely eliminate gas from canned beans?

No, rinsing does not completely eliminate gas. It removes some of the soluble, gas-causing compounds that have leeched into the canning liquid, but the beans themselves still contain fiber and oligosaccharides.

Does soaking dried beans work better than rinsing canned ones?

Yes, soaking dried beans (preferably overnight) and discarding the water is generally more effective than rinsing canned beans. The longer soaking process draws out more of the oligosaccharides.

What is the gooey liquid in canned beans?

That viscous liquid is often called aquafaba. It is primarily water, salt, and starches that have been released from the beans during the canning process. It's safe to eat but high in sodium and gas-causing compounds.

What spices can reduce gas from beans?

Adding certain spices and herbs while cooking can help aid digestion. These include cumin, ginger, fennel, and the herb epazote, which is traditionally used in Mexican bean dishes.

Do some types of beans cause less gas than others?

Yes, some people find that smaller beans and lentils are easier to digest. Mung beans, lentils, and black-eyed peas are often cited as being less gassy than larger beans like kidney or navy beans.

Are there other digestive strategies besides rinsing?

Yes. Try increasing your bean intake gradually, use digestive enzyme supplements like Beano, cook beans until very soft, and drink plenty of water.