Beans, beans, the musical fruit ….

Beans are good.  Beans are nutritious. The MIND diet folks found evidence that beans help delay cognitive decline. But, it is true that beans can cause gas. And, that can cause people to avoid beans.

Ways to prevent gas caused by eating beans.
There seems to be a lot of ideas about this on the web. I am looking for some good research about this.

This is all I have found so far (on the PMC area of the National Library of Medicine) :

Perceptions of flatulence from bean consumption among adults in 3 feeding studies
  One of the conclusions was that “People’s concerns about excessive flatulence from eating beans may be exaggerated.”  But, they also stated that individuals vary in their responses to different bean types.

Efficacy and tolerability of α-galactosidase in treating gas-related symptoms in children: a randomized, double-blind, placebo controlled trial (α-galactosidase is the active ingredient in Beano).
This is a study to see if Beano-like products work to prevent gas in children. The results indicate that it is somewhat effective.

That was all the publicly available  research I could find. I did find a couple more research articles that showed that Beano like products are effective fo some people. I think they are worth a try.

There are plenty of opinion pieces on the web. This one seems to have some good hints, but beware that it is not based on research.

I read an article by a physician once, but I can’t find it right now.
The gist was that we should eat beans on a regular basis.  That makes us develop an enzyme that helps digest beans.  However, we have to keep eating beans to keep the enzyme going. I will keep looking for that article.

Of course, I am going to eat beans anyway.  Here are some ways I have fixed them in the past, but I need to find more good Ideas for ways to eat beans:
Chili
Garbanzos on salad, roasted garbanzos with chili powder and cumin
Succotash
Pork & beans
Refried beans. I like Old El Paso fat-free
Bean dip
Black beans and rice

Beans are quite calorie-dense.  According to Nutrition Data,  http://nutritiondata.self.com/facts/legumes-and-legume-products/4303/2 , 1 cup of canned pinto beans is 215 calories. I try to limit my bean intake to 1/4 to 1/2 cup.  Seems like the problem might be when I eat it in addition to meat.  The best way is to eat it in place of meat.  That’s what we do when we eat chili.  Keeping amounts eaten at one time should help prevent the gas problem, too.

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