What Do You Put in Beans to Stop Gas? Proven Solutions for Better Digestion

October 31, 2025 •

4 min read

Gut bacteria produce gas as a byproduct of fermenting undigested complex carbohydrates found in beans. Understanding what do you put in beans to stop gas can help you enjoy this nutrient-dense food without the uncomfortable side effects, with a variety of kitchen tricks and remedies available.

Quick Summary

This article explores multiple effective strategies to reduce gas from consuming beans, including proper soaking, using specific herbs and spices, and considering digestive enzyme supplements. These methods help break down the indigestible sugars responsible for flatulence and bloating, making beans easier to enjoy.

Key Points

Soak and Rinse: Soaking dried beans overnight and rinsing them thoroughly before cooking helps remove much of the gas-causing oligosaccharides.
Add Baking Soda: Using a small amount of baking soda in the soaking or cooking water can help break down the complex sugars that cause gas.
Use Digesting Spices: Incorporate herbs like epazote, asafoetida, cumin, and ginger into your cooking to aid digestion and reduce flatulence.
Take Digestive Enzymes: For immediate relief, consider an over-the-counter supplement like Beano, which contains an enzyme to break down gas-producing carbohydrates when taken with your meal.
Introduce Gradually: Increase your bean intake slowly over several weeks to allow your gut bacteria to adjust and build tolerance to the added fiber.
Rinse Canned Beans: To minimize gas from canned beans, always rinse them thoroughly before use to wash away the oligosaccharides present in the canning liquid.

Understanding the Culprit: Oligosaccharides

Beans, while highly nutritious, contain a type of complex sugar called oligosaccharides. Our bodies lack the enzyme, alpha-galactosidase, needed to properly break down these sugars in the small intestine. As a result, the oligosaccharides travel undigested to the large intestine, where gut bacteria ferment them, producing gas that can lead to bloating and discomfort. Fortunately, a combination of preparation techniques and culinary additions can significantly mitigate this effect.

Cooking Preparations: Soaking and Rinsing

One of the most effective methods for reducing gas from beans is proper soaking and rinsing. Soaking helps dissolve the gas-producing oligosaccharides into the water, which is then discarded.

The Overnight Soak Method

Sort and Rinse: Pour dried beans onto a tray and remove any debris or shriveled beans. Rinse thoroughly under cold water.
Soak: Place beans in a large bowl and cover with 3-4 times the amount of water. Soak for 8-12 hours, or even up to 24 hours for tougher beans, covering with a dish towel.
Rinse Again: After soaking, drain the water and rinse the beans thoroughly under fresh, cold water. This washes away a significant portion of the gas-causing compounds.
Cook with Fresh Water: Cook the rinsed beans in a pot with fresh water or broth. Never use the soaking water for cooking.

The Quick Soak Method

If you're short on time, this method works well, especially with baking soda:

Boil: Place sorted and rinsed beans in a pot, cover with water, and add about 1/4 teaspoon of baking soda per pound of beans. Bring to a boil for a few minutes.
Soak: Remove from heat, cover, and let stand for 1-4 hours.
Rinse and Cook: Drain and rinse the beans well before cooking in fresh water.

Herbs, Spices, and Other Additions

Adding certain ingredients during the cooking process can aid digestion and reduce gas. While anecdotal, many people find these additions helpful.

Epazote: A Mexican herb known for its carminative, or gas-relieving, properties. It can be added fresh or dried to bean dishes during cooking.
Asafoetida (Hing): This pungent Indian spice can offer relief from stomach gas. Add a small pinch to your cooking beans or lentil dishes.
Cumin: A common spice that aids digestion. Cumin can be added directly to the pot or bloomed in oil before adding to the beans.
Ginger: Known for its soothing properties for the digestive tract. Grated ginger or ginger paste can be added while cooking.
Fennel Seed and Kombu: Both have been suggested for minimizing gas. Fennel seeds can be put in a tea ball during the soaking process, while a strip of kombu (sea kelp) can be added to the cooking pot.

Using Digestive Aids and Enzymes

For those who are particularly sensitive, or when cooking methods aren't enough, over-the-counter aids offer another layer of relief.

Digestive Enzymes: Supplements containing alpha-galactosidase, such as Beano, are highly effective. This enzyme breaks down the complex sugars before they ferment and produce gas. Crucially, these supplements must be taken with the first bite of your meal, as cooking heat can inactivate the enzyme.
Gradual Introduction: The human gut microbiome can adapt over time. Start by adding small, manageable portions of beans to your diet (2-4 tablespoons) and gradually increase the amount over several weeks. Your body's tolerance will likely improve.

Comparison of Soaking Methods

To help you decide the best approach for your cooking, here is a comparison of two common methods:


Feature	Overnight Soak Method	Quick Soak Method
Time Requirement	8-12 hours (minimum)	1-4 hours
Effectiveness	Highly effective for dissolving oligosaccharides.	Effective, especially with baking soda, and saves time.
Flavor Impact	Soaking water is discarded, which can slightly affect final flavor intensity, but is still flavorful when cooked in fresh broth.	Baking soda can affect texture, but generally does not impact flavor in small quantities.
Best For...	Preparing beans in advance, or for recipes where time isn't a concern.	Last-minute meals where dried beans are used, or for speeding up the softening process.

Conclusion

Preventing gas from beans involves a multi-pronged approach, targeting the complex carbohydrates that cause digestive upset. Start with proper preparation: soaking dried beans overnight or using a quick-soak method and rinsing thoroughly is the most fundamental step. Enhance your efforts by incorporating carminative herbs and spices like epazote, cumin, or ginger into your cooking for both flavor and digestive support. For maximum assurance, especially for those with high sensitivity, a supplement like Beano can be taken with your meal. By following these simple steps, you can confidently include this protein- and fiber-rich food in your diet without the unpleasant side effects. For further reading on digestive health, consult an authoritative source like Healthline.

Frequently Asked Questions

Beans contain complex sugars called oligosaccharides that our bodies cannot fully digest. When these sugars reach the large intestine, gut bacteria ferment them, producing gas as a byproduct, which can cause bloating and flatulence.

Rinsing canned beans is a good way to reduce gas-causing compounds, as many of the oligosaccharides leach into the canning liquid. While helpful, some people may still experience gas and might want to incorporate other methods as well.

Adding a pinch of baking soda to canned beans can help break down the gas-producing sugars. You can rinse the beans first, then simmer them with a little baking soda before adding them to your recipe.

Commonly used spices include epazote, asafoetida (hing), cumin, and ginger. Epazote is especially known for its carminative properties, while ginger soothes the digestive tract.

Beano contains the enzyme alpha-galactosidase, which breaks down the complex sugars (oligosaccharides) in beans before they reach the large intestine. By breaking down these sugars, the supplement prevents the fermentation process that causes gas.

No, you should always discard the soaking water. This is because the gas-producing compounds have leached into the water, so cooking with it would negate the benefits of soaking.

If you are particularly sensitive, start with a smaller portion of beans and gradually increase it over time to allow your gut to adjust. Ensure you are drinking enough water and chewing your food thoroughly. If issues persist, consider consulting a healthcare professional.

Yes, pressure cooking can help reduce gas. The high heat and pressure break down the sugars quickly, eliminating some of the unpleasant side effects. It's often recommended to soak and rinse the beans first for best results.