Why Do Beans Make You Fart?

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Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Why do beans make you fart? Beans are known to cause bloating, gas, and stomach pain for some people. It is high in dietary fiber and fiber is a plant compound that resists digestion as it moves through your digestive system.  And it is also rich in soluble fiber and that type of fiber absorbs water in the digestive tract.

Why do beans make you fart? Photo credit: iStock-egal

Some of the benefits of soluble fiber from beans is the following:

  • Lower LDL bad cholesterol levels
  • Blood sugar management
  • Improved digestive regularity.

If you increase your fiber intake quickly it can cause negative side effects like gas and bloating so that is where the gas and bloating can come from while eating beans. Also, if you eat large amounts of fiber, it can cause diarrhea, stomach pain and discomfort.

Beans also contain a compound called raffinose and it is a non-digestible carbohydrate that is found in cabbage, broccoli, and Brussel sprouts.  Raffinose typically passes through the stomach and small intestine and enters the large intestine while it’s fermented by gut bacteria.

And the end of raffinose passing through your gut is the production of gases like methane, hydrogen and carbon dioxide which causes gas and bloating.

How Can You Prevent Gas?

Research studies have shown if you soak and cook your beans before eating them it will decrease the raffinose content and help prevent gas production in the colon. If you do have gas issues from eating beans there are over the counter products that contain digestive enzymes called alpha galactosidase.

 And this can help ease the digestion of beans and other legumes. If you drink lots of water while eating beans and rich fiber foods that can also help minimize gas and bloating.

Here are the nutritional facts of 1 cup of pinto beans:

  • Protein- 15 grams
  • Fat: 1 gram
  • Carbs: 45 grams
  • Fiber: 15 grams
  • Iron- 20% of the Daily Value
  • Calcium- 8% of the Daily Value
  • Magnesium- 21% of the Daily Value
  • Phosphorus-25% of the Daily Value
  • Potassium- 21% of the Daily Value
  • Folate- 74% of the Daily Value

It is also contains good amounts of zinc, copper, manganese, selenium, vitamin B1, vitamin B6, E and K. It contains 245 calories in just one cup. Beans is considered a weight loss friendly food because it is low in calories and low in protein and fiber. And those are two of the most important nutrients when it comes to weight loss.

There was a study done on people who followed a high fiber diet experienced less hunger and lost 3 pounds in 4 weeks. There was another study linked to bean intake that lowered body weight and reduced belly fat.

Research studies have also shown that eating beans can help lower your risk of heart disease and bad cholesterol levels.

“Beans are known to cause bloating, gas, and stomach pain for some people.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is that for some people beans will make you pass gas. But if you drink lots of water while you are eating beans it can help ease the gas and bloating.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link. ?utm_source=blog 


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