Tooting Too Much? 3 Secret Ways How to Cook Beans + Stop Gas & Bloating | mediterranean diet recipes

I'm going to teach you 3 different ways how to cook beans so you can enjoy this super healthy protein and know you're not gonna be passing gas all day because there are easy ways to make them more digestible, less gassy, less bloating and a lot more flavorful.
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Please SUBSCRIBE to my channel and LIKE THIS VIDEO. It will really help me get the word out about how easy it is to eat the Mediterranean way every day when simple recipes turns ordinary ingredients into extraordinary dishes!

[@pragmapoint7951]

I soak my beans for four hours and rinse. Then I bring them to a boil in fresh water and let them simmer for 15 minutes. When the water turns yellow, I discard the water. Now the beans are ready to cook. No gastro issues ever with this method from the Balkans, where beans are consumed on a regular basis.

[@mediterraneanminutes]

Thanks for adding another way to solve the gassy problem! Cheers, Caroline

[@OceanFrontVilla3]

I add apple cider vinegar to the soak, 1 tsp per cup of water

[@vincentnichols402]

Just put 1/4tsp of Bkg soda in soak water😀

[@Atorganic8]

10 minute beans: I soak beans overnight in water with a pinch of baking soda, then drain, add clean water( 1.5 x the bean volume) and cook for 10 minutes in the pressure cooker. Fast and energy efficient. I only add salt after cooking, because salt increases the cooking time

[@mediterraneanminutes]

Thanks for adding your own recipe to the conversation. There’s never just one way to do things and it sounds like your version could be helpful to people who are looking for a faster way to prepare beans. Thanks again! Cheers, Caroline

[@emmahardesty4330]

Glad you covered this. I'm old, haven eaten beans 5-6 days a wk all my life. One tip you left out: chew them well, let digestion begin there. Farting never a problem.

[@mediterraneanminutes]

Hey Emma, thanks for adding this good idea to the conversation. Cheers, Caroline

[@marianlawrie8614]

Your choice of word is disgusting .

[@marianlawrie8614]

So undignified.

[@e.t.8541]

Hi Emma, I thought your comment was just fine. 😊 I love your honesty & 'earthy' candor. 😅 PS: I wouldn't put too much stock into the negative things 'other' people say. Always be the best person you can be & live your life in the best way you can. Remember, God loves you! ❤ Peace🕊️

[@mediterraneanminutes]

Great support and so true@@e.t.8541 Thanks for adding a positive view to the channel conversation.

[@ffssheeple]

We had a rhyme when i was younger that we used to sing all the time: Beans, beans the magical fruit the more you eat, the more you toot The more you toot, the better you feel You should have beans with every meal. 😂

[@mediterraneanminutes]

Ha! I remember it well…and isn’t it the truth! Cheers, Caroline

[@barbberg8833]

I have sung this also since I was a little kid

[@iloveit9468]

This is the most easily digestible scientific explanation (information) on this topic ever! Thanks ❤

[@mediterraneanminutes]

Wow, thank you! Cheers, Caroline

[@Homer-OJ-Simpson]

Mam, I haven’t watched your other videos yet but I subscribed as soon as I finished this video. You have such a calm and relaxing voice while explaining something in detail so we learn exactly what’s going on. This is the type of channel I love! Mediterranean cuisine is one of my favs along with Mexican food I grew up with and Asian food. Those 3 make up 90% of the food I eat!

[@mediterraneanminutes]

Thank you so much 🙂

[@rbrown6476]

Thank you for lots of helpful advice. I eat beans or lentils every day. I cook a whole big bag at once, after overnight soaking, then rinse and cook with kombu for the minerals and other benefits. Then when all is completely cold, I store in single or double portions in freezer, along with the cooking liquor and kombu in little pieces. I have one shelf dedicated to this ‘art’! It’s like having a pantry full of single or double portions of every kind of bean, chickpea or lentil, and I can pick one out each morning to defrost for supper. I use them as they are, in salads or make a curry or stew quickly because the beans are already cooked. The beans I cook myself are rich and creamy and tasty. I do keep tinned chickpeas in my pantry, but they are rather boring and ordinary once you’ve tasted home cooked beans 😅

[@mediterraneanminutes]

You sure are the best poster child ever for cooking your own beans. And I applaud the effort because I know just how much work goes into it but I also agree that there is nothing that can take the place of homemade. Good for you… wish I could sneak a peak in your cupboard! Cheers, Caroline

[@theoriginalquinnpiper]

This is exactly what I plan to do :)

[@annefricker8474]

I soak my beans for 24 hours. They go into a pot with a teaspoon full of baking soda one morning and I cook them the next. Before cooking, I rinse them well turn them to the pot, cover them in water. Add garlic and finally chopped celery and boil on the cooker rapidly for 10 minutes turn down the heat pump on a lid and leave them to simmer gently until soft. Once they are soft I add some salt mix it in and turn off the heat. Leave them to cool in the pot mistakes a couple of hours. I divide them into containers some go in the freezer, some go in the fridge and some get eaten straight away. These beans, taste lovely And are ready to use in your cooking or in salads. Never have any problem with wind.

[@mediterraneanminutes]

Thanks for your suggestions, Anne. I appreciate you joining in the conversation with useful tips. Cheers, Caroline

[@JRusk56]

Your presentation was professional and informative, with excellent editing.

[@mediterraneanminutes]

Thanks, I have a lot of fun putting my videos together and especially the editing part. I’m glad you appreciate the effort!

[@josephgaviota]

💯Agree.

[@bunnielynn777]

I eat beans nearly everyday. Beans use to give me gas before I became a vegetarian, 30 years ago. But, I noticed after I stopped eating meats, that I no longer had gas when eating beans. I far prefer beans over meats, so it has been a life changer for me.

[@mediterraneanminutes]

Thanks for sharing your experience, Bunnie. It's great to know your story. Cheers, Caroline

[@Xiroi87]

In Spain cumin is often added to beans to help with the digestion and avoid gassy problems.

[@mediterraneanminutes]

Yes, and now that I've lived here for over 8 years, I've learned that cumin is added to all sorts of dishes here as well!

[@vanessac1965]

Same in Lebanon 😊

[@sherryw-ponyluv-er2394]

I think you should do a cookbook? Love your channel.

[@mediterraneanminutes]

If only I could replicate myself times 12! Being a one-person operation, I can only stretch so thin and, at the moment, I just can't fit a cookbook in around the edges. Sorry! Cheers, Caroline

[@pmarlowe1638]

This was EXACTLY what I needed! I’ve saved this for future reference! Thanks SO much!!

[@mediterraneanminutes]

You're totally welcome, Philip! It took a bit for me to get this one together but I'm glad it's what you needed! Thats' the whole goal... XO Caroline

[@anothergoldilocks1077]

I saved it too! A great video! 😊🎉

[@mediterraneanminutes]

Thanks, Goldi @@anothergoldilocks1077 Always, always nice to hear from you! Cheers, Caroline

[@anothergoldilocks1077]

@@mediterraneanminutes Hi Caroline! I totally 💯 needed this video. It was such a blessing. I don’t eat beans because of the gas, bloating and cramping that accompanies eating them. I do have prominent IBS-C and Fructose Malabsorption, (my small intestines can’t digest naturally occurring sugars as found in fruits, vegetables, beans, etc.). However, I will try cooking my legumes according to your instructions and see if I can tolerate them…!? It’s always good to see you in your vlogs, my friend! Goldi ❤️

[@mediterraneanminutes]

Boy, @@anothergoldilocks1077 , that’s a lot of health issues to have to deal with. I’m sorry to hear it but I hope some of these techniques help you with beans. It’s worth a try even though it may not be a solution considering your issues. Good luck with it, pal! XO Caroline

[@sammakkasarakka3696]

Power packed good information into a beautiful video. Soaking breaks antinutrients by 25%, cooking by 75% and germination by 100%.

[@katherinegranger1995]

Most informative and well presented video. I learned a great deal. Thank you!😊

[@mediterraneanminutes]

Thanks for sharing

[@basuh7526]

Wonderful comment 👍

[@margaretleboeuf6765]

Thank you for info on reducing antinutrients. There are so many 'experts' on social media that say 'Do Not Eat Beans because they're BAD for you! Oh. But then they want to sell a product that 'fixes' the problem... And the product is $$$. My ancestors survived how many generations by eating Red Beans, White Beans, Pinto Beans I will now soak dry beans first, then cook them how I was taught. With sauteed yellow onions, bell peppers, celery, garlic, green onions, parsley, with Tony Chashere's Creole Seasoning, or Tajin Chile Lime Seasoning. I was raised in Louisiana, and Momma was from Texas. Red beans, white beans with rice... Pinto beans with buttermilk corn bread... Nowadays, I buy organically grown vegetables, pasture raised meat and eggs... Momma's family were farmers in Texas, and Daddy's family grew their own vegetables, raised chickens... We were fortunate to know how home cooked quality ingredients taste, and are better for our health.

[@trevorf2098]

Sources?

[@barbh6987]

This is my first time on your channel and I love it and subscribed! So much good information in just 9 minutes and kindly delivered. Thank you!

[@mediterraneanminutes]

Oh boy, Barb! Another buddy on this healthy journey. Welcome to the channel, I’m really happy to have you join me. Cheers, Caroline

[@josephgaviota]

I agree with @barb

[@mariafentis]

Not new to the Mediterranean diet being Greek , I grew up eating just about all the beans and legumes you mentioned lol Thanks for making it easyfor homoe cooks to do it right My Mom used to add a dash of lemon juice or vinegar to the water the beans are cooked in Thanks Happy Cooking!

[@mediterraneanminutes]

Hi Maria and thanks for chiming in on the conversation. Just by coincidence, this coming Sunday, I’m publishing a video about Greek-style shrimp and orzo pasta…hope you get the chance to watch it and compare to your Mom’s cooking! Cheers, Caroline

[@paintilludrop]

❤ WOW!! 68 ,NEVER KNEW HOW TO COOK DRY BEANS..was told by 3 Dr's. Eat beans.. 3 years now cancer free..but issues from radiation. Your advice was like great medical advice. Going to try save transcripts.

[@mediterraneanminutes]

I’m so glad it’s helpful information for you! Best of luck with your very difficult medical issue. I hope for the best. Cheers, Caroline

[@avrandlane2735]

what aromatic/herb is that at 6:45 that you put in? looks like a dried fig kinda?.

[@mediterraneanminutes]

Good point. It's a very mild dried Spanish chile pepper called a ñora pepper specific to the small area of Spain I live in! Any mild chile pepper would be good to add if you want a hint of spice and smoke though. Cheers, Caroline

[@ramonasimut445]

OK, like all of us, you must know that there should be no stirring involved when cooking beans, as they break easily. Just move the pot back and forth, but don’t stir.

[@mediterraneanminutes]

Excellent point Ramona! Thanks for sharing it. Cheers, Caroline

[@mgsa5722]

It's better to pressure cook beans.

[@khanquetta6775]

We make cury of soaked and put many spices which help in digest like ginger garlic turmeric cumin seeds coriander red Chili

[@mediterraneanminutes]

Ooh, those all sound like wonderful healthy ideas. Thanks for sharing! Cheers, Caroline

[@ladybrooks3885]

One of your best videos yet. I need to eat more beans and all your tips & tricks were awesome. I am so motivated and tomorrow is grocery day. Your videos have always been wonderful but you are really taking them to a whole new level of fantastic. I enjoy every minute and have been known to watch each one more than once. Please keep it up. I am so grateful I found you. Hopefully more folks will soon. Thanks Caroline!!!

[@mediterraneanminutes]

Hola, Lady B! Can you just sit with me in the kitchen to spur me on??? You are just wonderful and so kind and encouraging. I really really appreciate it! XO C

[@pambrooks9312]

Wish I could. Would love to visit Spain. Take care@@mediterraneanminutes

[@quranrecitation6608]

I am used to soaking the seeds before boiling them. The water of first boil is thrown.

[@Boringcountrylife]

I've been a vegetarian for 20 years. Tried all of the above and more methods... still toot excessively with beans.

[@mediterraneanminutes]

Oh what a pity, BCL. But I'm sure your vegetarian diet does great things for your health!

[@davidlixenberg5999]

Dear programmer, it is desirable to finish-up with the science of Nick Sharma's. Why is it that we may expect the two small testine-undigested sugars to have now been pre-digested. You also did not raise the matter of sprouting ? Does this pre-digest these two sugars ? David Lixenberg

[@avapilsen]

Just discovered your channel and subscribed. I'm so excited to watch your other videos.

[@mediterraneanminutes]

Welcome aboard, Ava! Thanks so much for joining in my channel where we're all taking this healthy journey together. Glad you found me. Cheers, Caroline

[@vishnuprasad2312]

I was having a bad day, but your demeanor really brightened my day, and educated me as well! You have a new subscriber:)

[@mediterraneanminutes]

SO very nice of you to tell me and that you subscribed…I’m very grateful and only sorry that I couldn’t respond sooner. I took a very short vacation the past 3 days and got a bit behind in responding to great comments like yours. Cheers, Caroline

[@voulathomacos-lagonas8445]

My mother taught me to soak overnight Boil in plenty of water Skim any froth that may appear Toss the first water as well as the following one Cook in hot water Half way through add the olive oil Once soft to the touch then add salt and pepper to taste

[@mediterraneanminutes]

That sounds like it would work well too because you are removing the indigestible sugars, just in a different approach. Thanks to your Mom!

[@voulathomacos-lagonas8445]

Here in Greece we " marry " lentils with rice and chicken peas with rice My mother taught me the left overs to add rice to it.....never throw anything out

[@mediterraneanminutes]

I love to hear your family stories from Greece, thanks @@voulathomacos-lagonas8445 !

[@josephgaviota]

This woman is SUPER INFORMATIVE! Thanks a lot!

[@mediterraneanminutes]

Thanks much, Joseph! Please spread the word, I could use the help! Cheers, Caroline

[@MelaniaT-r6m]

The more often you eat them the more your stomach gets used to them so they do not adversely effect folks.

[@mediterraneanminutes]

Thanks for bringing up this important point. I believe it’s true too. And for some people, it’s more of an adjustment than for others but good to know. Thanks again for joining in the conversation! Cheers, Caroline

[@i.k.6055]

Thank you for a great video. To soak them for 8 hrs over night requires to cook them in the morning, right? I put them in water at 10 PM and cook them the next day at around 5 PM, which is a way longer soak of course. Is there a risk they can grow bacteria? So far, we haven't had an issue besides the tooting here and there, which I hope will end because of your advice. Many thanks!

[@mediterraneanminutes]

Hi K - My suggestion would be to change the water (just plain water the secondn time) when you get up in the morning and make sure to keep them refrigerated while they are soaking. That should reduce any possible issues… or just put them onto soak when you get up in the am and you would have plenty of time for the longer soak then too (of course depending on when you get up!!). C

[@LorraineKrueger-o3b]

How can you get a complex carbohydrate with beans if you can't ingest grains?

[@mediterraneanminutes]

Oh my gosh, after more than 241,000 views, you were the first person to catch my mistake at the end of the video when I meant to say complete protein, I said complex carb (total brain blip). Yikes! I am so sorry to create any confusion for this error but very grateful that you mentioned it. I just corrected the video thanks to you. Beans, of course, are already complex carbs with longer chains of sugar molecules and fiber which helps slow the digestion process. You don't need to ingest anything else with them in order to gain from the advantage of their complex carbs. Again, thanks for having my back and bringing this to my attention. I try very hard to make sure the information on the channel is accurate. This was simply a case of "mistaken" identity-speak. Best regards, Caroline

[@es-hs9fd]

Excellent bean tips I had no idea about! Thank you so much! Posting your video to my Facebook page now. Thanks again!

[@mediterraneanminutes]

Oh boy! Thanks for passing it along…what a treat for me! Glad it was helpful to you, Es. Cheers, Caroline

[@utubevenky]

if the gut microbiome is good then any regular portion of beans wont cause flatulence.if you have poor gut microbiome then you should gradually increase the intake to avoid bloating & flatulence. Also certain stretching & asanas can help to eliminate the gas and save embarassment for yours kids to make for you :)

[@mediterraneanminutes]

You raise a good point about the strategy of gradually adding beans to your diet to allow your gut to adjust to them. Thanks for bringing this up. Cheers, Caroline

[@vet137]

Don't mind farting it's just in bed that I don't like it

[@yvonnehinchey5811]

I can't tell you how much I love your channel . May I ask about canned fish ?Do you have the same brands as we do in the USA ? If yours are better is there a source for us ? Thanks !!

[@mediterraneanminutes]

Hi Yvonne - I would say in general, I can’t get the same brands that you do and I suspect it has something to do with the fact that Spain in world-reknown for excellence in canned products from fish to vegetables to beans. I also think that you’re unlikely to be able to get the same brands from Spain. Ortiz, my favorite canned fish brand might be available and the US-based website store, La Tienda, might offer some Spanish brands but I would imagine you’ll be able to find high quality options in your own area too. Cheers, Caroline

[@aniquadros]

Ortiz brand is available here in the US, my favorite too.

[@mediterraneanminutes]

Thanks @@aniquadros and good to know. I suspect it is probably expensive (it is even here) but the quality is so worth it. I usually wait to buy on sale when I can! Cheers, Caroline

[@banzobeans]

Am I correct in assuming that canned beans are equivalent to overnight soaked beans in terms of their digestibility?

[@mediterraneanminutes]

Hi Banzo! I would say that the most important thing to do when you use canned beans is to rinse them well before using which should reduce the likelihood of problems. Hope that helps!

[@KateWas]

Of course I soak beans, always. I don't understand how all that solves the problem of gases

[@mediterraneanminutes]

Hi Kate, the soaking causes much of the indigestible sugars to be released from the beans and into the soaking water (which you should not use to cook the beans). It is those sugars that cause many people digestive problems with beans. Hope this helps to clarify it. Cheers, Caroline

[@bev3279]

Hi Caroline, this video is SO helpful! Great tips! Thank you!

[@mediterraneanminutes]

Hi Bev , so glad it was what you were looking for! It is interesting what a difference soaking can make...to taste, texture and...! Cheers, Caroline

[@stanblackburn700]

Thanks for this. 😊 I prep about a 1 cup of dry beans every other day to keep them fresh. The overnight brine soak would convert as follows: *1 cup of dry beans *20g baking soda *25g salt *1l water

[@mediterraneanminutes]

Thanks for the quick calculation, Stan!

[@shaffehaffejee3657]

Sushmita: soaking overnight in baking soda and covering the container is essential. The 🫘 swell and doubles in size and when boiled softens the beans in half the time 😊

[@mediterraneanminutes]

So true, thanks for koining in the conversation. Cheers, Caroline

[@terrylembke8100]

I love beans , the farting is the post meal entertainment . Share with the ones you love and the ones dont 😅 .

[@mediterraneanminutes]

Especially when you have a big family!!! ha ha ha…Caroline

[@lisengel2498]

I love your focused and finely demonstrating examples of preparing beans in the very best way ( and 🙏 without a pressure cooker, that I do not want to use) 🎶💚🎵

[@mediterraneanminutes]

Thanks so much! 😊 Lis. Very nice of you to say so. Welcome to the channel and thanks for joining me on the healthy journey! Cheers, Caroline

[@anothergoldilocks1077]

Just curious! Why don’t you want to use a pressure cooker? I’m debating buying one to cook beans as I watched a YT vlog that touted the benefits of cooking beans, after an overnight soak, in a pressure cooker. 🤔🤔🤔

[@mediterraneanminutes]

Hi Goldi! @@anothergoldilocks1077 Well, I do use a pressure cooker whenever I’m making a mixed bean stew or soup but lots of times when I just want to cook beans for eating later, it’s easy to do it on the stovetop and takes about the same amount of time. I guess it often depends on what else I have going on. If I’m doing a lot of meal prep, a pressure cooker is definitely the right hands-off tool too. Cheers, Caroline

[@Homer-OJ-Simpson]

I’m Mexican American and grew up eating lots of pinto beans - 4+ times a week. As kid I did get a little gas (parents didn’t use these methods) but nothing bad since my body was use to it. As an adult I don’t eat it as regular and now they do give me gas. So glad to see there are ways to reduce the gas effect! I love the taste of beans and I’m trying to eat much healthier but on a budget.

[@mediterraneanminutes]

Isn’t in interesting what our bodies adapt to? I think your experience is exactly right.

[@Homer-OJ-Simpson]

@@mediterraneanminutes It adapts to it just as easily as you lose that adapted ability. No surprise, it's the same as working out!! Keep working out, the exercise gets easier. Stop working out, the exercise gets harder when you come back to it.

[@mediterraneanminutes]

Thats’s for sure@@Homer-OJ-Simpson Great way to describe it!

[@diannejressmann6737]

FEWER toots, not LESS toots

[@mediterraneanminutes]

Ha! That may be true but the word "fewer" is longer than "less" and it would have been harder to fit it on the thumbnail! So a little accuracy had to suffer for creativity! Cheers, Caroline

[@bluebonnet1014]

Toot toot! This was a funny yet needed video. 😁

[@mediterraneanminutes]

Ha! George was a little concerned that the introduction was a bit over the top but... girls just wanna have fun, right? Glad you got a chuckle out of it too, Blue! XO C

[@idakate7]

You are an amazing presenter! Thank you.

[@mediterraneanminutes]

Thanks much, Ida K! I appreciate knowing you liked it... Cheers, Caroline

[@wonderwoman1199]

And what about pressure cooking them? Is it good or bad?

[@mediterraneanminutes]

Hi WW! Well, not necessarily bad or good, especially if you can take the time to dial in just how to pressure cook them to your desired consistency. Personally, I like the stovetop unless I'm making something like a chili that has lots of types of beans. Many people use the pressure cooker! Cheers, Caroline

[@sumathimanjunath1315]

Pressure cooking is easy. Saves time, fuel, and good for the environment.

[@mediterraneanminutes]

Very good point and I use it frequently for soups and bean stews, but I find that between the start-up pressure, the cook time and the pressure release time, it works out about the same for energy. Certainly, it’s a time saver since it’s so hands on though. Thanks for joining in the conversation. Cheers, Caroline

[@serenalouise]

AWESOME! Now I finally know the secrets! With lentils, black beans etc, do you cook them in salt & baking soda or just plain water & aromatics? Thank you!

[@mediterraneanminutes]

Hi Serena Louise! I usually cook them in vegetable stock with aromatics. Thanks much for such a nice comment! Caroline

[@debbimorgon2988]

What are aromatics?

[@mediterraneanminutes]

Oh good question@@debbimorgon2988 I should have been more detailed… aromatics are those ingredients that give the base of a soup or stew its foundation, typically carrots, celery, onion, herbs and garlic if you like or other alliums like leeks, spring garlic or fennel. Sorry about that omission, thanks for asking to clear things up! Cheers, Caroline

[@isabelab6851]

I have become intolerant to the oligosaccharides. I want to enjoy these foods. Any suggestions? I have tried some OTC digestive enzymes and they seem to help. Is that a good idea? Thank you

[@mediterraneanminutes]

Wish I could help but I’m not at all familiar with OTC options. One viewer mentioned summer savory (the herb) as a option and I looked it up. While it is not medically-reviewed, it looked like an option to consider. Cheers, Caroline

[@patty4349]

When you use the instant pot, always do the complete soak (by whatever method you like). Ignore the recipe directions that say just dump the hard beans in. The texture of the beans is always off whenever I skip this step.

[@mediterraneanminutes]

Thanks for the tip, Patty! As a matter of fact, that’s what I did last night and what I plan to do this morning. Overnight soak for the beans, chili in the instant pot in the AM! Cheers, Caroline

[@helenruth5024]

Thank you! I love the flavor of beans, but have suffered…I will give this method a try ! Once again. Thank you.

[@mediterraneanminutes]

Hi Helen - I hope one of these ways works for you. George has had a lot of similar issues so it's been a labor of love to come up with a solution! Cheers, Caroline

[@cassieoz1702]

Nope, i dont eat them because all that starch makes me inflamed and sore.

[@mediterraneanminutes]

Oh sorry about that, Cassie. I know they don't suit everybody no matter what you do to minimize the issues.

[@teresacorrigan3076]

Owning a dog adds four years too. All those walks

[@mediterraneanminutes]

Oh, another great great tip, Teresa! Thanks and keep it up please, Caroline

[@davidlixenberg5999]

I have listened to many KZbin explanations but failed to understand where the problem began. Your introduction has finally given me the comprehension I needed and all else follows from this. Your presentation was adult. Thank you, David Lixenberg

[@mediterraneanminutes]

Glad it was helpful, David. Best of luck on your own healthy journey! Cheers, Caroline

[@iredlougher4123]

I have a lot both from the video and comments. Many thanks

[@landofgood934]

What about the lectins in beans? Lectins are considered to be highly inflammatory, as some of the pro’s state.

[@mediterraneanminutes]

Hi Land of Good! You raise a good question that deserves a good answer and this forum is probably not ideal but I could suggest an excellent article from the Harvard School of Medicine that I studied last year when attending the Stanford Medical Center for Nutrition that might clear up any confusion created by recent "news" that has reported on the subject. I'm always looking for good science to back up facts and this might be something you are interested in too. Here's that link... www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/

[@Jennifer-ep1sr]

Just what I was waiting for. I have dried beans, then what? Now I know. Can I soak them in a vacuum flask overnight? Like to know please. ❤🇦🇺

[@mediterraneanminutes]

Interesting question, Jennifer and maybe another channel viewer would know the answer. I’ve never heard of that tool but I will be sure to look it up! Cheers, Caroline

[@sharonnunn3385]

This is great information! I never met a bean I didn't like, but they don't always like me. 💨😊Thanks!

[@mediterraneanminutes]

Ha, ha, ha! So true but we can still be friends with them, can’t we? Cheers, Caroline

[@Rainbow_1981]

In India we eat beans /lentils everyday with Roti and rice. Rinsing/ Soaking beans overnight helps with softening of beans/ gas issues/ add salt/ turmeric...seasoning with oil/ cumin seed/ onion or shallot/ fresh grated ginger or store bought ginger/ add spices (red Kashmiri chili - not so spicy / turmeric/ coriander powder/ garam masala/ if add chopped tomatoes /. saute 4 to 6 minutes, add 2 cups of water let it thicken now time to add the beans n let it cook in instant pot cooker for 6 to 7 Mts. If it's a regular cooker you need 10mts. You can garnish with cilantro if you like. Skip red chili/ garam masala if you don't like spicy. Add coconut milk if you like it creamier before you add cilantro..

[@mediterraneanminutes]

Thank you so much for adding all these wonderful ideas. I really appreciate you joining in the conversation on my channel! Cheers, Caroline

[@devonsmom4659]

Omg!! I get hungry reading your post! you describe a way of cooking so exotic .I can tell it’s so natural for you. My senses are stimulated just by reading about it, delicious!!

[@Meimei-to7gt]

Thanks, I was going to stop the beans, because of gas, but I'll try your tip first. I assume it's the same for pearl barley.

[@mediterraneanminutes]

Hi Meimei! I hope some of these tips help you out, they are bound to at least minimize the problem. As far as it goes for pearl barley, barley does have small amounts of raffinose but most of all, it's high in fiber and that can be another reason that you might have trouble digesting it. So if I were you, I'd try a few of these techniques and take it slow for sure to let your digestive system get used to the added fiber. Cheers, Caroline

[@basuh7526]

Am a villager from India my mom used to soak them overnight & cook them in mud pot which adds a special flavors be it green gram or rajma... used with garlic just wow vow

[@mediterraneanminutes]

Sounds delish. I'll have to learn more about this way of cooking. Thanks for mentioning it! Cheers, Caroline

[@RasheedahNizam]

Those clay pots give the best flavour. Indian village food unforgettable 🇮🇳

[@basuh7526]

@@RasheedahNizam ya ya exactly , my childhood days very memorable 👍 remember mom for those wonderful culinary traditions

[@mediterraneanminutes]

Mmmm @@RasheedahNizam I’ll have to hunt for one!

[@debrac1688]

So does using this kind of clay pot help with digestion?

[@JP-lu9ed]

I’ve had chipped teeth from tiny rocks that were missed in the dry bagged type. Much bigger cost in dental expense versus using canned. So I used canned.

[@mediterraneanminutes]

Whoa, no fun for sure. That’s why I always check my beans on a flat baking pan to quickly go through them for tiny rocks and bits.

[@JP-lu9ed]

@@mediterraneanminutes Yes, I had always checked but missed one.

[@mediterraneanminutes]

Dang, hate when that happens…@@JP-lu9ed 😉

[@Mister_Listener]

You’re making a video about FARTING?😮

[@mediterraneanminutes]

Well, since it is one of the biggest reasons people don’t eat beans and since beans are just so healthy, it seemed like it was worth tackling the problem straight on! ;) Caroline

[@Mister_Listener]

Haha. Sorry I didnt mean that like it was a bad thing! You strike the perfect tone, no pun intended. It is a great video. 😂

[@mediterraneanminutes]

Absolutely and that’s how I took it so no problem at all @@Mister_Listener As you can probably tell from my videos, a little humor goes a long way these days! Cheers, Caroline

[@bettybrodnan850]

So glad I found you! I’ve started eating vegan and this has been so helpful!

[@mediterraneanminutes]

It's good to know it's helpful, Betty! You might enjoy my master class video that I published a couyple of weeks ago as well since you are just getting started! Best of luck on your healthy journey. Cheers, Caroline

[@kimberlyberlin4999]

Hello Caroline. We love our beans here too. The overnight soak works perfectly. I've never heard of the baking soda trick so I'll give it a try.

[@mediterraneanminutes]

HI Kimberly - Let me know what you think when you use the baking soda/salt trick and I'd definitely do that instead of just baking soda which is a common suggestion but from my experience, the combo works best! Cheers, Caroline

[@babycakes8434]

What was the baking soda trick?

[@mediterraneanminutes]

Oh hi @@babycakes8434 . Kimberly is just referring to the method I used in the video! Cheers, Caroline

[@buddhapiyao1315]

you dont need neither baking soda nor salt if you simply soak it overnite and use a pressure cooker to cook it in the morning. both ingredients are optional. If you have an Indian style pressure cooker with the whistle you need 1 cup beans to 2 cups of water. shut the cooker well and let it whistle for about 6 whistles on medium to high flame. you beans will be well cooked. never waste the water once you drain the beans. use it to make some soup. its very nutritious.

[@mediterraneanminutes]

Thanks for the extra ideas@@buddhapiyao1315 . I actually heard from another viewer that the water is really good for plants as well so that’s what I’m trying too.

[@budzcreates]

I really enjoyed this informative video. Clear, and moves along at a good pace! TY!

[@mediterraneanminutes]

Glad it was helpful, Bud! Cheers, Caroline

[@fhcreates]

Beans are intolerable for IBs sufferers

[@mediterraneanminutes]

Yes, I know that it can be a very difficult ingredient for some, despite all the ways to mitigate the problem, IBS can be a show stopper for sure.

[@rosegallant192]

Great info...thanks!! Love your channel ❤️

[@mediterraneanminutes]

Thanks so much, Rose! It's always a real treat to wake up to such encouraging messages.

[@Badtothebonez]

Eat only sprouted beans.

[@mediterraneanminutes]

Interesting idea that I haven't heard and I'd love to learn why. Can you explain the science to me?

[@puppylove3477]

Although I LOVE beans, soak them overnight and even sprout (so easy to do)them for better nutrition and digestion, I STILL have gas from them. I think they still cause gas in some people no matter what. Maybe the key is start REALLY slow and eat them daily. Maybe start with a spoonful each day for a week and very gradually increase. I don't use baking soda in the soak so I am going to try this. LOVE your channel!! Thanks so much!

[@mediterraneanminutes]

Thanks, Puppy Love. I think you've got the right idea. Good luck with it! Cheers, Caorline

[@welcometomydishes4793]

Adding cumin to beans would also help with the bloating.

[@mediterraneanminutes]

Hey, great point and who doesn’t like cumin? One of the most popular spices in the Med! Cheers, Caroliner

[@tamijo]

Love this info! Thankyou!❤

[@mediterraneanminutes]

Glad it was helpful, Tami!

[@musaquazi3495]

Unbelievably meticulous presentation. Wow!!!!

[@mediterraneanminutes]

Many many thanks, Musa. How nice of you!

[@aztallgirl]

Thank you so much for this video, Caroline! As someone who struggles with IBS and especially FODMAPs, I struggle with eating beans. I'm looking forward to trying some of these new methods of soaking and cooking beans, in the hopes that I will be able to tolerate them better.

[@mediterraneanminutes]

Hi, sounds like you have some real issues to deal with, I hope the infomation helps you out! Cheers, Caroline

[@bethsanchezyoga55]

the leftover water or brine is great for the garden

[@mediterraneanminutes]

And we have plenty of garden to water... thanks!

[@cynthiacollins2668]

Please note beans are not cruciferous vegetables, they are legumes.

[@mediterraneanminutes]

Of course, you’re right, Cynthia. I just mentioned cruciferous vegetables because they often are the cause of a similar problem. Sorry if my presentation of it was confusing. Thanks for pointing it out! Cheers, Caroline

[@janejustin1788]

she didn't say beans were cruciferous vegetables!!! she talked about how beans and cruciferous vegetables cause gas

[@Pc963It]

Grandma's recipe included fresh bay leaves into the brine. Broken in pieces to allow faster release of their juices. I don't know which active principle they contain, but she said it helps reducing the...unpleasant side effects ;)

[@mediterraneanminutes]

I think your grandma was onto something. I frequently pop a leaf or two of bay in my soups, stews and beans too and I have a plant at the farm that’s always giving me fresh leaves to work with. I don’t know if it reduces gas either but it sure can’t hurt to add it! Thanks for sharing that information. Cheers, Caroline

[@rosalinda8864]

Thank you very much for sharing such important and healthy information. I started watching the videos today and I have already seen 5 and they are super interesting as well as conveying so much information in such a professional and fun way. thank you again, much success on your channel 🎉👏

[@mediterraneanminutes]

Thank you so much, Rosalinda. It’s so nice of you to take the time to tell me. Sorry it took a few days for me to be able to get back to you. It’s been a very hectic week with a big video coming out soon! Cheers, Caroline

[@rosalinda8864]

thank you. the delicious pasta video. I have already made several recipes, soon I will make the pasta. success and good health 🙏🏼🌹🥂

[@dudleysolomon2943]

How is a Split Pea and veggies soup cooked

[@mediterraneanminutes]

Thanks for the question, Dudley. I apologize for not answering sooner but I took a full week off from YT for a little break. I haven’t prepared a split pea nad veggie soup recipe yet but will put your idea in the hopper for later in the year! Cheers, Caroline

[@dudleysolomon2943]

@@mediterraneanminutes thanks Ma'am.

[@abchappell01]

That was a wonderful video presentation. Thank you so much. 😊

[@mediterraneanminutes]

Really glad you enjoyed it, AB!

[@teresacorrigan3076]

I love pressure cooking for beans. 25 minutes. If they are not done just put them on a little longer. For the less skilled cook it’s great🇨🇦👩‍🍳

[@mediterraneanminutes]

Smart advice, Teresa! Thanks for sharing it with everybody. Cheers, Caroline

[@tamara.herbalist]

If you still have problems with gas when eating beans I suggest you take some fennel seeds and digestive enzymes when eating beans. Also, treat your constipation, for example with psyllium and Magnesium. When you have two nice bowel movements per day, you won't get gas.

[@mediterraneanminutes]

Interesting ideas, Tamara. Thanks very much for sharing your suggestions with all of us! Cheers, Caroline

[@peggykey5570]

Love this, thank you

[@mediterraneanminutes]

You are so welcome, Peggy. Thanks for letting me know you liked it! Cheers, Caroline

[@dustinlamendola4484]

Love your videos. Thanks for sharing ❤

[@mediterraneanminutes]

Hi Dustin, actually thanks to you for sending me such an encouraging message. Just what I needed this week! Cheers, Caroline

[@maryjanespangler7488]

This was such a great video, thank you! I love beans, but I got embarrassed one time too many so I have really cut back on eating them. They are so yummy, I miss them, so now maybe I can eat them again.

[@mediterraneanminutes]

Hi Mary Jane - Well, I hope this works for you and I can sympathize with the problems of your past… me too! Cheers, Caroline

[@normacabrera4541]

If you add ground cumin al cooking time no gas

[@eloiseprays]

I cook them until extremely soft, my stomach can't take them any over way. I eat them nearly every day and love every type of bean! I don't have gas ❤

[@mediterraneanminutes]

Thanks for sharing, Eloise. Sounds like you have it dialed in! Cheers, Caroline

[@catherineromero1862]

Saying bloated or gassy feeling isn’t even describing the terrible discomfort that is debilitating 😢I love beans but end up miserable for days when I eat them anymore

[@mediterraneanminutes]

Oh, I'm really sorry to hear that, Catherine. I don't know if any of these techniques would be more helpful but I understand if your body doesn't just want to adapt, there are other healthy plant-based protein sources like tofu and tempeh that might suit you better. Since I've heard from so many other viewers about asafoetida, an Indian remedy, I'm going to look into it as well.

[@cleaningupforfive]

None of these methods has ever kept me from having gas

[@mediterraneanminutes]

Hi Cleaning Up! So sorry you haven't had luck with these options, I wish there was another idea I could propose but at the moment I can't think of anything other than perhaps over-the-counter options like Beano or some viewers have suggested cooking the beans with an ingredient called asafoetida which I plan to try myself soon. Best of luck! And thanks for joining in the conversation. Cheers, Caroline

[@delorisware5335]

Adding carrot to beans when cooking takes out the gas. I don't know the science for it. But Carrots are a "carmitive" and removes the gas. And it works with Canned beans too. I just grate a carrot into Canned beans & heat them. Hope this helps you to enjoy eating beans.

[@teresacorrigan3076]

Great info. As a vegetarian from birth we ate beans daily. But I never knew this info. But I have felt sorry for people who do not enjoy them or think they are a joke. 😮

[@mediterraneanminutes]

So so right. It's good to know someone who has been eating that way all their life. You are one of the lucky ones, thanks for contributing to the conversation. Cheers, Caroline

[@davidmolloy126]

Hiya Caroline, I've just found your channel and subscribed. Thanks very much.

[@mediterraneanminutes]

Nice to meet you, David. Welcome to my channel. It's nice to have you join me on this healthy journey! Cheers, Caroline

[@zusanlist3623]

Very helpful video, thank you Mediterranean Minutes. Subscribed!

[@mediterraneanminutes]

Welcome, welcome and thanks for joining me on this healthy road trip! Cheers, Caroline

[@privateprivate9285]

Thank you for this but adding salt to pulses to soak them in causes them to go hard and prolongs the cooking time. It far easier just to add ASAFOTIEDA to your legumes at cooking after your presoak which eliminates all gas from occurring.

[@mediterraneanminutes]

Interesting idea that I’ll have to look into. I’ve heard of asafotieda but never used it. Thanks for adding it to the conversaiton. Cheers, Caroline

[@alane3983]

Nice. Subscribed.

[@mediterraneanminutes]

Welcome to my channel. Thanks much for joining me on this healthy journey! Cheers, Caroline

[@BarbaraWiltGerber]

I sprout my beans, rinse again, pressure cook in fresh water with a healthy fat and clean seasonings.

[@mediterraneanminutes]

Sounds like a great plan, Barbara. Thanks for sharing.

[@marlelarmarlelar9547]

Does anyone know how much salt the beans absorb?

[@mediterraneanminutes]

Hi Marie - I’m sorry I don’t know the answer but I have never noticed that the beans taste salty when I’m done cooking them. It is though the reason you want to throw away the brine after the soak…because it has done the job of pulling those indigestible sugars out.

[@papazjose1274]

This message is for people who can't digest beans. I have tried all of these methods, including taking the skin off for years, and still have gas & painful guts. So sad, to insist on eating something your own body is rejecting. Especially while the world is full of options. Eat what your body can digest.

[@mediterraneanminutes]

Thanks, Papa Z, for joining in the conversation and sharing your opinion. As I always say, do what works for you. Cheers, Caroline

[@papazjose1274]

@@mediterraneanminutesThank you for your great video, and taking the time to connect

[@mediterraneanminutes]

Hey, it’s all about having healthy conversations about health, right@@papazjose1274 ? I make it a point to answer every comment and so far, I’ve been able to keep up. Thanks for joining me on this healthy jounrey! Cheers, Caroline

[@amytorango4641]

Good tips! I use mostly canned beans for convenience. I rinse them well but still need to use Beano (a pill that prevents gas) when I use them in a recipe. 🤷

[@mediterraneanminutes]

Good thought, Amy. Here in Spain, that beano product doesn't exist but I get it! And the quality of canned beans here is also over-the-top so I'm happy to always have them in the pantry for those emergency dinners when I didn't plan anything and don't want to make a big effort. Thanks for offering up this suggestion to others who might find it helpful too. Cheers, Caroline

[@jewelsvibration2115]

Great useful information. Thank you

[@mediterraneanminutes]

You are so welcome, Jewels! I keep tryin! XO Caroline

[@chrisbgood2359]

Thank you so much for your videos!! Love them!!

[@mediterraneanminutes]

Hey, thank you Chris for adding such a positive comment to the feed. Much appreciated!! Cheers, Caroline

[@jillblake1676]

POTS- research. My daughter has it, and some of your systems sounds like hers.

[@mediterraneanminutes]

Interesting, Jill. I will have to dig into that problem more. Thanks for bringing it up. Cheers, Caroline