Reducing the gas factor

Beans and other legumes can lead to the formation of intestinal gas. Here are several ways to reduce the flatulence-inducing quality of legumes:

• Change the water several times during soaking. Don't use the soaking water to cook the beans. The water will have absorbed some of the gas-producing indigestible carbohydrate.
• Try using canned beans — the canning process breaks down some of the gas-producing carbohydrates into digestible form.
• Simmer beans slowly until they are tender. This also makes them easier to digest.
• Try digestive aids, such as Beano, when eating legume dishes to help reduce the amount of gas they produce.

As you add more beans and legumes to your diet, be sure to drink enough water and exercise regularly to help your gastrointestinal system handle the increase in dietary fiber.