Follow these tips while cooking lentils to get rid of bloating and gas

Indian food is incomplete without pulses like beans, peas and legumes. They are rich in protein and fibre. Pulses have become a staple diet in all parts of the country as they are the most economical and sustainable source of protein which is loaded with health benefits. However, many people experience gas, bloating, cramping and indigestion after eating lentils, chickpeas, kidney beans and other types of dry beans.

According to Mumbai-based Ayurveda expert Dr Dimple Jangda, pulses contain large amounts of indigestible carbohydrates, phytic acid and oligosaccharides. Hence, consuming these pulses can lead to gas, bloating, cramps and indigestion, as reported by The Indian Express.

Dr Vidhi Dhingra, Senior Dietician, vHealth by Aetna was quoted by The Indian Express as saying that pulses have a tendency to irritate the lining of the stomach and can result in gas formation. This symptom arises because pulses contain a large amount of indigestible carbohydrates.

Because of these properties, pulses require special processing techniques before consumption and are difficult to digest. Traditional societies have digested legumes for thousands of years and increased the digestibility of pulses through slow-food techniques. Hence according to Dr. Jangda, embracing traditional cultures can go a long way.

Now let’s know these traditional cultures to boost our digestibility:

• Soaking the beans for at least 12 hours, even 24 hours, will help eliminate the phytic acid.
• Sprouting pulses like dal and gram for 48 hours will make it easier to digest.
• Soaking should be done in warm, alkaline water. Also squeeze lemon in the water and do not forget to change the water frequently.
• While cooking pulses, try to keep the pulses on low flame for a long time. wondering why? Because pulses take time to break down the hard-to-digest fiber.
• The most basic rule of running after pulses should not be ignored. You can substitute lentils and split beans as they are easier to digest than chickpeas, urad dal and kidney beans.