A can of beans can turn rice, soup or a salad into a quick meal. But if beans leave you feeling gassy or bloated, the usual advice to eat more of them may sound less than helpful.
You have options besides forcing down a large bowl of beans. You can look at the amount, preparation and rest of the meal, or choose a different protein food while you work out what feels comfortable.
Why might beans cause gas?
Beans, lentils and other legumes contain carbohydrates that aren't fully broken down earlier in digestion. When some of those carbohydrates reach the large intestine, bacteria break them down and produce gas. How noticeable that feels varies from person to person.
The beans may not be the only thing worth considering. A meal might also contain onions, a rich sauce or several foods you don't usually eat. Eating a much larger portion than normal can make it hard to tell what changed.
If you're taking a GLP-1, digestive symptoms can have more than one possible cause. Note when symptoms started and discuss persistent or troubling changes with your care team rather than assuming the medication or a single food is responsible.
Try one small change at a time
If beans are a food you want to keep eating, consider starting with a modest amount in a familiar meal. You might add a spoonful of lentils to rice or a little hummus to a plate, rather than making beans the whole meal.
Another option is to drain and rinse canned chickpeas or lentils. Some water-soluble carbohydrates move into the liquid in the can, so discarding that liquid removes some of them. This isn't a guarantee that the food will feel comfortable, and the rest of the ingredients and serving size still matter.
Try one adjustment at a time and give yourself a chance to notice the result. If you change the portion, the recipe and your whole schedule on the same day, you may not learn much about which change helped.
Compare like with like when you can. A few lentils stirred into plain rice and a heavily seasoned bean dip are different meals. Notice whether other ingredients, such as onion or garlic, appear in the foods that bother you.
You don't need to keep testing a food that repeatedly makes you feel unwell. A dietitian can help you sort through patterns, particularly if you have IBS or another digestive condition.
Keep other proteins in the rotation
Plant-based meals aren't limited to a bowl of beans. Depending on your preferences and allergies, tofu, tempeh, nuts, seeds or a suitable soy food may offer other ways to include protein. If you also eat eggs, dairy, fish or meat, those may provide additional choices.
For lunch, you might pair tofu with rice and vegetables. Another day, a small serving of yogurt with fruit or eggs with toast may fit your routine. Food tolerances differ, so use examples that make sense for you rather than treating any one item as a guaranteed substitute.
If you have a diagnosed food allergy, avoid the relevant food and follow your allergy plan. A discomfort experiment isn't a reason to retry an allergen.
Keep notes that are useful, not exhausting
For a few days, jot down the food, approximate amount and when discomfort happened. Include other symptoms and any recent changes to medicines or meals. You aren't looking for a perfect food diary; a short record can give your clinician a more useful starting point than a vague memory of one difficult dinner.
Get medical advice for persistent or worsening symptoms. Severe abdominal pain, repeated vomiting or an inability to keep fluids down warrants prompt attention.
Our guide to vegetarian and vegan meals on a GLP-1 offers more ideas for the wider day. A workable routine might include some beans, a different preparation or none at all.