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NUTRISPEAK by Vesanto Melina MS, RD
by Vesanto Melina
No, not that gas crisis. After all, this is a nutrition column. I’m talking about the challenges that may arise (in fact, which sometimes fill the room) when we switch from low to higher fibre diets.
People are often cautious about getting too full of beans, due to the reputation of these foods in the aroma department. Good news. Unpleasant, gaseous emissions are not the inevitable result of eating beans. Around the world, people eat high-fibre plant foods without any ill effects and derive numerous health benefits. In fact, high-fibre foods reduce constipation, which can be a cause of gas. Yet, if we’re to eat more beans, broccoli, and cauliflower, we should draw upon the wisdom of other cultures.
To eliminate potential digestive difficulties, it helps to understand the origins of intestinal gas. Starches and sugars from plant foods are absorbed in the small intestine, leaving the indigestible fibre and shorter, fibre-like molecules to travel along to the large intestine. There, bacteria digest the shorter molecules; one product of this bacterial action can be gas.
To put things into perspective, it proves to be entirely normal and even beneficial to pass some gas. In fact, the Dutch National Liver and Intestine Foundation recommends 15 times per day as the optimal number. Healthy young men break wind 14 to 25 times a day, and women half as often, although most of this passes unnoticed. The US army has developed devices – of course – to conduct research on normal amounts and times. I chuckle when I imagine those privates whose tour of duty involved wearing such a device.
Nonetheless, we all know that sometimes it can be too much, and too nasty. To minimize those moments when you don’t know whether to look at each other or blame the dog, here are some potential solutions:
1. Boost your fibre intake gradually. We all have helpful intestinal bacteria that assist in digesting our food; the exact population of bacteria present depends on the kinds of food we eat. When we shift to a healthier diet, it takes time for the right bacteria to become dominant.
2. Start with the legumes that are easiest to digest. These tend to be the smaller ones: split peas, lentils, adzuki beans, and mung beans. They do not require pre-soaking, although soaking may further improve digestibility.
3. Gradually introduce bigger beans. Pre-soak garbanzo, kidney, and beans of similar size, and then discard the soaking water that contains the shorter fibre-like molecules. Add fresh water for cooking, and skim off any foam that arises.
4. Slowly increase your use of legumes over several months. Start with small servings once or twice a week, and gradually increase both the size of the serving and the frequency.
5. Chew legumes well. We digest best when we chew foods thoroughly; enzymes in our saliva begin the process of carbohydrate digestion. This is especially important as we get older and salivary enzyme production decreases.
6. Fructose (fruit sugar), other sugars, and so-called slimming foods can be problematic. You may find that certain combinations, such as dried fruit eaten with foods that are slower to digest, can be volatile.
7. The best help for intestinal function is exercise.
Ingredients in traditional dishes from around the world have benefits far beyond flavour. To improve digestibility, the Japanese add a seaweed called kombu during cooking, which is removed before serving. In India, the herbal extract asafetida (from plants grown in Afghanistan) is sometimes added to cooked foods. Fennel has also been found to be helpful for digestion and is added to curries, bean dishes, and teas. North Americans use an enzyme preparation called Beano that may break down much of the indigestible carbohydrate to absorbable sugars. (Avoid Beano if you are allergic to molds or penicillin.) Latin Americans prevent their gas problems with a herb similar to parsley, called epazoate. It grows wild on the west coast of North America and is a component of many chili powders and a seasoning for bean dishes.
Vesanto Melina is a registered dietitian and author based near Fort Langley. She is co-author of the Food Allergy Survival Guide, Healthy Eating for Life to Prevent and Treat Cancer, Becoming Vegetarian, Becoming Vegan, and Raising Vegetarian Children. For personal consultations, call 604-888-8325 (clinic) or 604-882-6782 (home office). www.nutrispeak.com
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