There is hope for folks who want to eat beans but avoid them because they produce intestinal gas. With time, the microbes in the gut adjust to a healthier diet that provides more fiber so persevere. Initially eat beans in small amounts with lots of vegetables a few times a week over a period of a few months. Then you can try to increase the amount gradually while also following the other tips suggested below.
When cooking beans yourself, always soak them in plenty of water overnight first. In the morning, rinse them very well in plenty of water until the rinse water is clear. Drain and cover again with plenty of water and cook–bring to a boil, reduce heat, add a bay leaf, and gently simmer until beans are thoroughly soft. Additional water will need to be added as they cook and it may take 4-6 hours. The hardness of the cooking water is a factor. After the beans are cooked drain and discard the water. If you use canned beans, drain the beans and discard the water.
Another measure to take to ease the digestion of beans is to serve them with lots of vegetables to dilute the beans. Notice the amount of vegetables in this recipe.
The cumin, nutritional yeast, and tamari make these beans flavorful enough to be served without toppings. When serving children omit the cayenne and serve with grated cheese.
1 large onion, chopped
2 Tbsp. extra virgin olive oil
2 tsp. cumin powder
cayenne pepper to taste
2 cups cooked pinto beans
1 small zucchini, chopped fine
1 green pepper, chopped
1 Tbsp. nutritional yeast flakes
1 Tbsp. tamari
sea salt and black pepper to taste
Saute onion in olive oil in a large skillet stirring frequently until soft. Stir in cumin and cayenne. Keep on medium heat and add pinto beans, zucchini, and green pepper, and about 1/4 cup of water if the mixture gets dry. Stir well. Let simmer uncovered stirring occasionally for 10 minutes or until zucchini is tender. Add yeast flakes, tamari, salt and pepper. Stir well. Serve over brown or wild rice blend, or quinoa, or tortillas. Possible toppings: hot sauce, diced tomatoes, avocado, shredded lettuce, grated cheddar cheese, sour cream.