While watching this video I was literally eating black beans with hummus on whole grain toast with miso paste on it… I’m about to go on a date… wish me luck!
Haha! I also had some hummus and lentils with dinner. For me it takes at least 9 or 10 hours to kick in. So just make sure your date isn't an overnighter!
I've been Whole Food plant-based for about 4 years. Honestly, the first 3 years I was gassy, and stinky . I happened upon a Doctor Klapper video in which he recommended more chewing, mainly for increasing nutrient absorption by having chewing breaking down cell walls of fruits and vegetables. The beautiful side effect of chewing more, without excessive chewing, was much less gas. 🙌
If you suffer from IBS you should definitely be avoiding every meal he has talked about in this video. All these foods cause inflammation, bloating, gas, gastrointestinal issues... I healed my gastrointestinal with animals products. No longer suffer from gastritis, bloating, gas, or any stomach issues - meat and bone broth daily healed me.
@@andyquinteros5596 The decency to comment that on a vegan video lmao. If you just watched his videos you would hear him explain ways to live vegan with IBS. Even if you fir some reason cant digest legumes even after getting used to the fibre and following his tips it's still very possible without these specific foods (I did in the start phase if FODMAP elimination)
@@andyquinteros5596 My IBS was improved about 1000x when I explored the different food items to eliminate that cause inflammation. The items I choose to eliminate, (and which helped the most), were all animal products, including dairy, and also any type of oil, including foods cooked with oil, and overly processed vegan foods, too. It was hard to do, but so worth the effort. A slip up, accidentally digesting one of these items, or even taking just ONE bite of an animal product, has bad effects that last for a day or two. So, eating the products discussed in the video are so much easier on the digestive track than the animal products. The way I approached this was - exactly HOW many foods was I willing to eliminate? There are way fewer foods in the Animal Kingdom, and way more foods in the Plant Kingdom that humans eat. If I choose to go the animal product elimination route, I would be so limited in the types of plant products I could eat, and I simply couldn't let go of the night shades! Yikes! A bonus discovery was that animal products, when consumed with higher GI plant products causes blood sugar levels to spike and stay up longer, but eliminate the animal products, blood sugar levels don't spike so high after a meal, and come down normally. THAT was a happy bonus.
@@EvelinaMewa I used to have bad IBS symptoms - never diagnosed- but I seemed to have been completely healed (or reset) by a round of antibiotics after an unrelated surgery. I guess my gut bacteria just became optimized after being fucked up for years. Now my digestion is pretty much as perfects as it can get. Little to no bloating, tolerates every food, regular bowel movements, never constipated or liguid, no pain. You guys probably know more than I do about all this, tho.
Soak, rinse, soak again in fresh water, rinse, cook in fresh water. Soaking for longer than overnight is good to do. You can't rinse too much! Don't use salt while cooking the beans. Salt the dish after the beans are cooked.
Interesting...I noticed these effects when I first introduced my baby to solid foods and I was plying him with so many beans. We had to back off and introduce them more slowly, for his sake and ours! 😅 The upside is when he's an adult he'll have a level 10 vegan microbiome.
Great!! In Italy we cook lentils or beans or chickpeas with kombu, carrots and celery. We don't mix rice or cereals with legumes, and we don't mix legumes, so we eat only one kind of beans or only lentils or only chickpeas!
Our staple meal here in Brazil is rice and beans and i never really got why americans would say that beans causes disconfort, and now i finally know why. Although in my region we eat mostly the higher rated reffinose beans (pinto and black), we always soak them for 12-24 hours, cook it in a pressure cooker and aslo always add bay leaves to it (wich is also known to help the digestion as well). So i fell absolutly no disconfort with it, even thoug i have ibs Great video, i got a lot useful infromation from it, especially for cooking beans that are not very traditional for us like lentils or chickpeas. Thanks :)
I have extreme severe IBS-D for the past 39 years. I started eating Vegan & added WFPB items also on 10/4/2019. I eat lentils and some type of beans at least 2x a day. Since being off animal products, dairy & eggs my symptoms have improved greatly. I also keep a bottle of generic BEANO on hand for days I add extra cauliflower, broccoli & cabbage but I don't use the generic BEANO everyday. Maybe once or twice a month at the most. I usually soak my beans very long, anywhere from 8 to 12 hours. Sometimes even 24 hours. I never soak my lentils & have no problem with them. I definitely believe the longer & more often a person eats lentils, beans, pulses that you do build up a tolerance & the side effects stop happening.
Since working remotely last March, I just rip as much as I need to. They want us to start coming back into the office a couple times a week, so I’ll need to retrain myself.
Great tips. I eat beans everyday pretty much, zero flatulence. I cook dry beans which I soak overnight. Sometimes when I have a gap in eating beans I do get a little gassy, but I eat one teaspoon carom seeds, zero gas and bloating thereafter (has worked without fail for 10 years)
@@tnijoo5109 it's also called Ajwain, you can get it from Indian grocery stores. Carom seeds have a bitter and spicy like oregano taste. You can soak seeds overnight in water and drink the water if the bitterness is hard to handle. en.m.wikipedia.org/wiki/Ajwain
@@Spanede oh great! Thanks! I’ll soak them. Usually when I soak things I rinse them and get rid of the water I soaked them in. Are you saying to drink the water and not eat the seeds? Like a tea? Otherwise I have a thing to grind/smash seeds.
Okay I appreciate the vote! They were so time consuming that it sort of consumed my efforts, but maybe 1 a month of something would be good. I mean it's no more time than this video but I felt I got stuck doing those one after another. But I should bring it back. What food?!?!
@@Simnettnutrition maybe you could make it as like a special episode every month or two? That way it could still be done every once in a while but it's not all you are focusing on. ♥️ love all of your content though!
Excellent tips! Kombu was new for me. Two others: ginger and standing/walking. Ginger is known to help GI and digestion. Standing and walking is also very helpful for digestion. Try a standing desk or a lunch hour walk, for those office workers. And watch out for clothes that are tight around the waist. From personal experience, these really help! And lastly, lightly sprouted beans & garbanzos are actually really good. Just sprout until a little "tail" appears, then cook them as normal. Thanks for the video :)
This is the most comprehensive list of tips I’ve ever seen! Great information. I thought it was really interesting that looking at the bean size can basically help us determine the risk of flatulence lol
I had terrible gas and bloating when I first became vegan but than I started sprouting my beans a lentils and it helped me a lot!! I sprout all my beans and lentils now and I feel great👍
Thank you Derek! My daughter is a right farty pants, she has been vegan for 5 years, but some days we are in the 50's (times she passes gas !) We will watch again and try a few of the tips! Already aware of not chewing enough and drinking enough fluids. so that is where we will begin. We love your videos/films, they make us laugh as well as inspiring us to cook . My daughter Freya would like to say Hi to you and Crystal, she is a big fan of the both of you ! We have recently tried the burritoes, failed at the wrapping , but still delicious! also the vegan quick tortilla pizza is a favourite of ours. Could you say Hi back to Freya, she would love that, she is a very special spirited girl, my lovely daughter who happens to have Down's syndrome, but that doesn't stop her in wanting to be a 'vegan master chef' in a vegan restaurant.
Another honorable mention! Asafoetida/hing powder, used in traditional Indian meals like kitchari, is especially helpful in reducing flatulence and bloating, and generally good for digestion. It smells not great raw but once mixed into food and cooked for a bit, it adds a flavor similar to alliums like onion or garlic, and I've also read it can be a good replacement for celery. I have some asafoetida on my shelf and I need to start cooking with it more. It can be especially helpful to those on a low fodmap diet that need to avoid onions and garlic, because it can replace the flavor while also decreasing gas. Thanks for this awesome video, I learned so much new info, and I'm very grateful. Bloating is no fun, sometimes it can even be painful. Also, your crazy cousin inhaling those beans and water had me laughing out loud hahaha 😂
I’m super impressed! I have been learning about and transitioning to a plant based diet for a few years so, I have seen serval videos about beans. Your video went into the most specific and researched information on beans I have seen yet. Thanks for making such a detailed and helpful video 😊
Thank you so much for this video! It’s just what I needed now. I really suffered after going vegan 6 months ago and suddenly eating beans and lentils almost every day. I thought I’d get used to it but I did not and now I am taking a little break before reintroducing them little by little. I will definitely follow all your tips 🙏🏼 🙏🏼🙏🏼 Greetings from Switzerland 🇨🇭
In Bulgaria, and probably in other Balkan countries, slow cooked beans with spearmint is basically a religion. I'd highly advise you to try it - my grandma always added a mixture of spearmint, cumin, garlic and satureja (thanks wikipedia - related to thyme and rosemary). All these seem to be in line with what Derek said, go figure that hundreds of years of recipes for spices make more than just "taste" sense.
I heard a vegan dietitian say that it's good to start with little quantities of legumes so that the microbiome can adjust. She suggested choosing peas, soybeans and black-eyed peas first, because they seem to be more easily digested, and then adding the other kinds of legumes. I believe that food combination is also very important. I had big problems with legumes when I was also trying some vegan dessert and used refined sugar. Eating healthy food and then finishing it off with something that contains refined sugar can change the digestion a lot.
@@gorgetteadelaide7058 Hi! I have an interview as a mp3 clip but I found a webpage and video: www.uclahealth.org/nancee-jaffe ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-NyrAx2Jxb-4.html I hope this helps ;)
The chewing part is so true !! Ive noticed a huge difference by only a week of better chewing. Also I noticed that I chew less when im stressed, so mindful eating is definitely a key. What do you think about low fodmap diet? Does it has to do with raffinose? Thank you! :)
Interesting, thanks for the info. FYI, lots of cultures use mint with lentils. Doesn't have a strong flavour when cooked, it's quite subtle. I add mint frequently when I make curried lentils - it's delicious
Tip #6 - Cook your beans with fresh ginger. This also helps. It's helped me a lot and I am missing like 70% of my intestines so I take this stuff seriously. I also toot way more than 20x a day. Pray for my future hubby lol.
I eat lot of lentils , here are my data so far: 1)Soaking reduces bloating and flatulence by around 40% ( when discarding soaking liquid ) 2) Sprouting the bean reduces it by further 3) sprouting ,soaking and cooking reduces its by huge margin ( I was able to eat 180 - 200 g /day of dry weight without a issue ) 4) flatulence and digestion issue starts when I exceed this range when I don't have time to sake but cooked well . moong bean (whole )60 -70 g moong bean split 110 -115 g Pigeon pea split 90 - 100 g Chickpeas split 80 -85 g tofu 200g ( 30+ g of protein ) tempeh 120 g ( around 20 g of protein ) 5) If don't have time to soak always go with split lentils 6) per protein bases highest digestibility tofu > moong bean split > tempeh 7) data might be slightly skewed since there are small amount of enzymes in protein shakes(papain ,bromelain less then 0.5 g) I drink during breakfast .
Here are some secrets from vegetarian cuisine of Bharat(india) 1) ginger/dry ginger 2) mustard seeds/mustard oil 3) cumin 4)garlic 5)hing/ asafoetida 6)eating timely with 4 hours btwn meals from sun rise to sunset only 7)no drinking water half hour before or after meals or in between meals and no refrigerated water
@@deborahharris1689 you can have little water half hour before meal but not during meals then again u can have water half hour after meals. Warm water is preferred.
Fennel is supposed to help digestion & reduce bloating as well but the seeds taste strongly of licorice so can really warp a smoothie's flavor, fair warning 😄
Time between meals really helps! 4ish hours is recommended to give your migrating motor complex (AKA intestines moving food down your system) enough time to go through all 4 phases. Caloric intake actually turns the MMC off.
I LOVE that you look for the real science! Thanks for this. I'm excited to try kombu. I love beans and want to make them more for my family but they are reluctant to eat them as often as I want to! Maybe this will help.
I laughed so entertaining! But seriously thank you for all the tips! I have IBS and miss eating lentil and beans... I could live off them but have not been able to digest them:/ so I’m going to give all your tips a try! God bless you:)
every time you ran down the list, nausea, heartburn, indigestion, upset stomach....i was waiting for diarrhea! lol! you delivered in the end! Anyway thanks for the info and the tips. very informative.
I put off watching this one but it was actually very good. Learned a lot. Never heard of raffinose or that Kombu has the enzyme needed to break it down but the Japanese continue to amaze me when it comes to their knowledge of foods and how to eat properly for health. On the topic of Japanese foods, I started to eat Natto recently to boost my vitamin K2 levels. I recall you, Brian Turner, and Jon Venus tried natto in a video years ago and hated it. I reacted the exact same way as you guys did but I kept forcing it down for a week (drowned in mustard) and then after 10 days I actually started to like it. Natto is the #1 source or K2 for vegans and you might want to add it to your diet. I felt much stronger in the gym after adding it (though that could just be the placebo effect). Non-vegans get plenty of K2 from grass fed meat but for us vegans Natto is by far the best source. K2 is important because it puts calcium and other minerals into our bones where they belong and not into our soft tissues. Might be another topic for your channel too. K1 is common for vegans to get and can be converted to K2 but not all that well. That’s why I eat natto now daily to make sure I have enough K2.
So appreciate the science here. Thanks for taking the deep dive! Also, so glad our family has "confianza del pedo" (confidence of the fart... We live in Ecuador) and we can deal with it as long as we're all enjoying the bigger benefits of wfpb😉👍
Thanks! I am glad you enjoyed it. Confidence of the fart is a funny saying. It reminds me of a saying in North America that says "Don't gamble on a fart" meaning it might feel like one but sometimes it is more. Haha. It's too bad there is such a stigma about it, when I was in school I had such terrible stomach aches because I couldn't let it out. Probably should have given up the dairy, but I didn't know back then.
I need to follow a low FODMAP diet. Being vegan makes it VERY challenging. I can only tolerate 1/4 cup of beans that have been soaked overnight. This was very interesting. Thank you for sharing!
Well maybe some of these tips will help you. I should have mentioned (but there was already so much to say in this video) but the O on FODMAP refers to sugars like raffinose. I'm sure you know this, but just in case someone reading doesn't.
Hehe when I started my plant based journey, I had terribly strong flatulence for about four weeks. The wife was getting tired of it but then it suddenly stopped without any dietary changes. I think I could have benefited from going more slowly but that didn't feel right. I wanted to go full bean ahead!
Have you heard of the herb “Epazote” Derek? My son-in-law’s mother is from Mexico and she puts the leaves in her beans to reduce flatulence. She says it works well! ♥️🌱♥️
Thanks for all this information. This was a lot of work to put together this information for our benefit, so huge thanks for that. I'm almost 60 and I have to take digestive enzymes and HCL with every meal. The older one gets the less stomach acid we have. I highly recommend this for older folks - even when you are WFPB as I am. Another tip is reducing carbonated beverages like sparkling water. I find if I have too much in a day and a full day of eating legumes - wow not good! lol
Hey Derek your videos are awesome . Love when you bring in Crystal . Love her !! Okay so I’m new to this WFPB life and coming from keto and after the famous stomach surgery for weight loss boy if had only known about this then before I had some the surgery . Anyway it is what it is. I am, well let’s just say I am known for me gas !! I know not lady like at all and truly embarrassing 😳! So I’m truly grateful for this Video especially and I will put forth great effort to try them all ! The ideas 💡 of soaking and so on. Not having much luck losing weight yet and been doing this for 10 months now but I’ve not gained so I am maintaining and that in itself is progress . I don’t absorb nutrients well and I am iron deficient and anemic coming into this so I introduced pea protein in hopes to increase my iron . Wish me luck 🍀. Lol did not mean to write a book so let me stop here. Lol the end . Okay p.s. any advice welcome 🤗
You can sprout pretty much any bean but they can't all be eaten raw. Kidney beans can be sprouted but MUST be cooked for example. There are different legumes and beans that are more temperamental and take longer to sprout like white beans but it usually can be done.
You also don't have to sprout them until they have long stems though you can and even harvest those for salads or stir-fries sometimes they are sufficiently sprouted and nutritional value improved when you begin to see it sprout.
Thanks Derek! I almost always learn something when watching your videos and I wanted to let you know that I really appreciate the work you put into doing them.
Hello! Nice videos! I know white beans produce gas too, though I saw you put them in the more friendly group. To avoid gas I learned from the cook chefs of my family to boil the beans and change the water once they are boiling at least 3 times. So, let it boil, when it starts bubbling, remove the water, put fresh water, in between this process, rinse the beans too, then put it back to boil on fire; you know there is that muddy kind of foam forming on the top surface, that is useful to be removed as well. Also, it is useful to remove the jacket, I heard, for who has the patience... I tried for chickpeas, but I cannot say whether it worked or not. On the other hand, the jacket contains the nutrients I heard and it is part of the fiber intake I guess. So, if it's so, you might want to eat it. Thank you for the video!
Kombu. $10.99 a jar. Nice and cheap then! 😉 That said, I think it was this channel, that came up with the suggestion about buying avocados with the nobbly bit still attached, which would signify that they're not "brown" inside? If so, so far, I can testify that, that's true. I always found it a source of real frustration to buy a couple of "ripe and ready" avocados, only to find that they're "overripe" and full of brown stuff to the point of being inedible. Every avocado using your suggestion, that I've bought recently has been perfectly ripe and soft inside, but, mercifully green! So, thanks! 😉👍
I just saw that video recently and yesterday purchased 2 avocados with the “nobly bit” still intact. Haven’t cut into them yet, but glad to know it has been working for you. 👍🏻🙂
@@Longevitylifestylemedicine You're so right. It appears to me, often that eating healthily is the preserve of the (very) comfortably off. That said, I've taken to buying a number of staples from Asian Stores, where you can buy in bulk and much more cheaply. Not sure whether you can get Kombu there, though.
Thank you for another very informative video. Keep them coming. I find chewing a bit of fresh parsley or mint helps digestion. Peppermint tea is one of my favourites and also lemon room temperature water first thing in the morning is fantastic.
Thanks for the vid! There's a carminative herb that is used in Mexico, Central and South America for cooking with beans and it is called epazote. Really nice flavor. I can get dried epazote from my local Mexican store, but it is also available from Amazon, etc.
There are also peppermintoil capsules available which you can take before dinner. A lot of these have fish gelatine but I found a brand in the local naturopath store. I've been taking them since I got ibs. They help decrease bloating and gassyness alot
Fantastic information. I used to suffer quite a bit from gas with beans (especially black beans). I use the soaking method and it definitely seems to help. It took me a few months to get through an uncomfortable period but I can handle beans and lentils much better now.
Thanks Derek for the chanel and the wonderful and incouraging work you do. Such aninspiration to me 🙏 I learned that the water lentils and legumes spend time in do wonders to plants 🪴
One of my favorite ways to have peppermint is in iced water. A couple of drops with a squeeze of lemon and or lime. Very refreshing for summer. No need to worry about acidity for most people as underproduction of HCl in the stomach is more common and a major cause of indigestion
Thank you, Derek, for this video. I'm going to share this information with my husband. He has had a problem with beans his entire life even though he is from Kenya and grew up eating a lot of beans. I'll see if these tips help.
At Whole Foods, I saw Kombu listed as an ingredient in a can of beans from Eden Foods and wondered about it. Makes sense now. Hopefully this company used the Kombu in the right way by soaking the beans with it. Great information in this video. Thank you.
I have A TON of those foods and I was kinda sad thinking I can't eat much because it's summer and I need my belly flat lol. But then you came to the rescue! Thank you! I can't live without my red lentils and my brokoli so this made me so so so happyyyyyy 🎉🎉🎉
Hi great video... I found that if I soak my beans I put some baking soda in the water... soak for a couple of hours then rinse n drain a couple of times...love all your tips try sprouting mung beans and also lentils then putting them over greens, so very good.. 💕🏝
Thank you so much!! I will definitely try the kombu trick. After years of being vegan and eating many beans, the gassiness never became less. I will also try to cook my beans with savory, which is an herb said to reduce gassiness from beans.
Great video and tips. Much thanks for the information and science to back up your content. I alternate between using baking soda or organic raw apple cider vinegar for soaking my beans and grains. I have found this helps for the anti-nutrients and helps reduce the gas producing sugars you describe. Love your videos and content 👍 👏
I am told that using the Mediterranean "Herb Savoury" (satureja species) in the cooking helps prevent flatulence. That's Winter Savory or Summer Savory, depending on your taste preference, one is more strongly flavoured than the other. Both taste of thyme, marjoram and mint, and the summer one is peppery also. Can be purchased dried or fresh, or you could grow some! Just use it instead of your usual mixed herbs.
I'm currently on a low fodmap diet for gas and other uncomfy problems. I appreciate these tips! One thing for people to bear in mind though, Garlic and Onions are both high Fodmap which pertains to those sugars and oligosachirides (I know I spelled that wrong) so if you're eating those two things and still having problems, might be a good one to experiment with. Also, I love how you touched on gluten and maybe how some people don't have a problem with gluten but with the other bit! Defintiely gotta tell people about that one!
Thanks Derek, this video could also be used to increase flatulence, depending on your cultural norms. 20 episodes of flatulence a day: I think some of us could do more to come up to snuff.
I have sprouted beans of all kinds and it is not a problem. Used to be a raw vegan where sprouting nuts and seeds is fairly common. But even sprouting beans before cooking them makes them cook faster and easier to digest.
Your kombu theory makes sense because I put a good chunk with lentils in the Instant Pot and it did nothing - I had terrible bloating for 12 hours. I will try soaking them with the kombu first.
I watched your video last night and when I was at the grocery store this am, I noticed Eden Organic beans have Kombu added to them in the ingredients. Also bought Black Eyed Peas for first time.
