Beans

Beans are rich in protein and include nutritious carbohydrates. In addition to being high in vitamins and minerals, beans are also a great source of fiber. Alpha-galactosides, a group of carbohydrates known as FODMAPs, are present in the majority of beans. FODMAPs, also known as fermentable oligo-, di-, mono-saccharides and polyols, are short-chain carbohydrates that skip digestion and are subsequently fermented in the colon by gut bacteria. Gas is a byproduct of this process.

FODMAPs should not be problematic for healthy adults as they merely serve as fuel for the beneficial bacteria in the digestive tract. The fermentation process results in the formation of another type of gas, which is problematic for those with irritable bowel syndrome. Bloating, flatulence, cramping, and diarrhea are some of the symptoms that could result in severe discomfort. A simple technique to lower the FODMAP content of beans is to soak and sprout them. Additionally helpful is frequently changing the soaking water.