Why bloating occurs after legumes and how to get rid of it: expert explains

Even though pulses have a very healthy composition and contain a large amount of nutrients, not everyone can eat them because they feel uncomfortable after consumption. That's why it's important to know how to properly include legumes in your diet.

Nutritionist Alina Sapiga shared on her Instagram page the beneficial properties of pulses and recommendations on how to add them to your diet.

Traditionally, legumes include beans, lentils, chickpeas, mung beans, peas, and soybeans.

Useful properties of legumes:

• contain B vitamins and fiber;
• have a high content of folic acid;
• antioxidants;
• essential amino acids;
• help to normalize cholesterol levels.

However, according to the expert, you may often feel uncomfortable and bloated after eating legumes. This happens out of habit. Therefore, legumes should be introduced into the diet gradually. It is advisable to eat them in a grated form (hummus, bean paste, blended lentils). Over time, the body's reaction will become normal.

What and how to eat legumes

1. Add pulses to your balanced plate as a plant-based protein and complex carbohydrate.

2. You can combine legumes with anything, even meat and fish. The only thing is that if you have bloating after eating them, do not add foods that can aggravate these symptoms, such as cabbage.

3. Before cooking, the legumes should be soaked for 12-24 hours (except for red lentils) and then rinsed several times. As a rule, legumes should be cooked for about 1 hour.