What is the correct way to consume lentils to avoid gas and flatulence

When winter comes, the stew Lentils It is a classic of good eating as these legumes are appreciated for their iron content.

But they can also be eaten in salads, cold, accompanied, for example, by tomato and onion.

Originating from Asia, lentils are now grown throughout the Mediterranean Sea area and, obviously, in Latin America.

In addition to minerals, they contain carbohydrates and vitamins, a characteristic that makes this legume a very complete food.

But so are lentils known to produce gas and flatulence. The solution is knowing how to prepare them.

How to consume lentils to avoid gas and flatulence

The place Better with health explains that lentils have a high content of fibre, amino acids and antioxidants, as well as being rich in minerals, vitamins and carbohydrates. This makes them an energy source to take into account.

Among the benefits of this legume are: prevention of constipation. The site states that “the dietary fiber contained in lentils aids digestion and promotes intestinal activity to ensure proper waste elimination.”

Their contribution of iron, magnesium and zinc also makes lentils an effective food fight anemia. “These minerals participate in the formation of red blood cells and platelets in the blood,” explains this specialized health portal.

Other virtues of lentils are helpful lose weight, because they create a sense of satiety; contribute to the formation of muscle mass; they contribute to the health of the nervous system and reduce the amount of bad cholesterol (LDL) in the blood.

But one downside is that lentils contain a very resistant starch (oligosaccharides) which, decomposed through the fermentation of intestinal bacteria, produces gas.

To avoid these inconveniences, a newspaper article The avant-garde recommend consume them in moderationalternating them in your diet to take advantage of all their benefits.

Another solution is quite simple and well-known: leave the lentils dive the night before. This not only improves the cooking process, but also softens and breaks down therelease starches responsible for gas and flatulence.

According to this site, another way to combat gases is that season them with aromatic spicessuch as cumin, fennel or rosemary, as they favor the expulsion of gases.

Add a small amount of sodium bicarbonate and eating without haste are two other tips that prevent the formation of gas.