- The scientific name for a group of vegetables that research has proven may provide protection against certain cancers. Cruciferous vegetables contain antioxidants (Beta Carotene and the compound sulforaphane). These vegetables, which are all high in fiber, vitamins and minerals, are: broccoli, Brussels sprouts, cabbage, cauliflower, chard, kale, mustard greens, rutabagas and turnips. The health benefits of these vegetables seem to have been known for some time. Around 234-149 BC, Cato the Elder, a Roman statesman, wrote a treatise on medicine that included the following insight: "If a cancerous ulcer appears upon the breasts, apply a crushed cabbage leaf and it will make it well." Today these vegetables have been found to combat cancer of the breast, endometrium, lung, colon, liver, colon and cervix. Many cruciferous vegetables cause flatulence after eating and may increase a feeling of bloat.
- Many edible beans, including broad beans and soybeans, contain oligosaccharides, a type of sugar molecule also found in cabbage. An anti-oligosaccharide enzyme is necessary to properly digest these sugar molecules. As a normal human digestive tract does not contain any anti-oligosaccharide enzymes, consumed oligosaccharides are typically digested by bacteria in the large intestine. This digestion process produces flatulence-causing gasses as a byproduct.
- Though beans are good and good for you, they have the unfortunate side effect of causing the formation of gas in the lower digestive tract. This digestive dilemma can be mollified by adopting some or all of the following practices: Discard the soaking water prior to cooking: Some nutrition-in the form of minerals-is lost, but you are getting rid of up to 80% of the oligosaccharides that cause flatulence. The best way is to bring the beans to a boil for 3 minutes, remove from the heat, cover, and allow soaking for 4 hours, then draining and cooking in fresh water. Cook the beans thoroughly: You should be able to easily mash the cooked beans with a fork. Thorough cooking softens starch and fibers, making digestion more efficient, the main reason why refried beans are easier on the digestive system than whole beans. Give your body time to adjust: If you don't eat beans often, your body never fully adapts to the extra work required to digest the complex sugars in beans. Beginning with small amounts, try eating beans at least 3 times a week while gradually increasing quantity. Choose beans that are easier to digest: A general rule is that the sweeter the bean, the easier it is to digest. Adzuki, Anasazi, Black-eyed Peas, Lentils, and Mung beans top the list. The most difficult beans to digest include Navy, Limas, and whole cooked Soybeans. Cook beans with a bay leaf, cumin, epazote, or kombu: Certain herbs have gas-reducing properties, with epazote being one of the most effective. Add 2 teaspoons dry or 6 fresh leaves to a pot of beans before cooking. Kombu sea vegetable also works well and has the added advantage of replenishing some of the minerals lost in soaking. Add a two-inch strip per one cup of dried beans during cooking. Avoid beans that are cooked with added sweeteners: Some people who easily digest most beans have trouble with sweetened beans due to the added carbohydrates. If adding brown sugar, honey, or maple syrup to beans stresses your digestion, opt for plain beans instead. Try a digestive enzyme product: Digestive enzymes made from a safe, food-grade mold help break down the oligosaccharides before they reach the large intestine, which is where the flatulence problem begins. They are sprinkled on cooked beans or taken in tablet form with the first "beany" bite.
I offer a tea called "I Had Beans!" here on the Local Harvest website, it can come in handy when you feel the rumble tumble in your belly after a delicious and healthy meal.
Peaceful Blessings and Happy "Tooting"!