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Why do beans cause flatulence?
Beans are one of the best sources of plant-based protein, and yet many people avoid them because they're worried about experiencing bloating, gas and abdominal discomfort. The reason for these undesirable side effects is that beans contain a high amount of raffinose, a type of complex sugar that our bodies have a hard time digesting. They're also rich in soluble fiber, which is very good for health, but it gets fermented by our gut bacteria and may cause a build-up of gas and stomach pains.
To prevent or reduce gas caused by beans, always soak and cook your beans ahead of time (if consuming dried), drink plenty of water to flush out your body, and if necessary, take an over-the-counter digestive enzyme like alpha-galactosidase, which helps ease the digestion of raffinose-rich foods like beans and other legumes.