Beans and lentils are superfoods! Dominique Ludwig Nutrition

Beans are a fantastic source of fibre and protein and are such a health food and vital on a plant-based diet.
But many people find that they cannot tolerate pulses in their diets and that consuming them increases symptoms of bloating, gas, reflux, pain, distension, diarrhoea or constipation.
Beans, whether cannellini, navy, kidney, chickpeas, black-eye or evening red and green lentils contain oligosaccharides, in particular fructans. These are members of the FODMAP food family which are well-known for causing symptoms in susceptible people.
Oligosaccharides are a fantastic prebiotic food-source to the trillions of gut bacteria waiting patiently for their next meal. This fermentation can bring about many of the symptoms mentioned above.
The pulses with the lowest oligosaccharide content are red lentils and chickpeas. According to scientists at Monash University (who first detailed and outlined the FODMAP diet)
Oligosaccharides are water soluble and some will leach in to the cooking water. By discarding and rinsing the pulses before or even after cooking, the amount of oligosaccharides present can be reduced. This means that it may not be possible to throw-in a handful of lentils to a soup or stew, but instead you may need to have a ready cooked batch of pulses in the fridge or freezer.
Canned beans (well rinsed) also have slightly lower oligosaccharide levels.
Tips if you are sensitive:
- Remember dried legumes may be more problematic.
- Soak all pulses (even lentils) well overnight and then rinse them thoroughly before cooking.
- Discard cooking water after cooking and rinse thoroughly.
- Ensure adequate cooking time for beans. Lentils will cook faster.
- Consider using tinned beans and ready cooked or pouched lentils
- Sprouted legumes have Lower oligosaccharide levels as do fresh pods such as edamame
- Reduce portion size if necessary until manageable
- Try edamame beans, tofu or plant based pea protein powders as these are often well digested
- Choose red lentils, tinned lentils or chickpeas first
- Remember to top up the protein your diet from other sources, eg, seeds, nuts, eggs, fish, dairy, lean meats etc
Dominique Ludwig is an accomplished Nutritionist with over 30 years’ experience as a qualified nutritionist and almost 20 years as a nutritional therapist. The secret weapon of many high-profile clients and A-list celebrities, Dominique has been voted one of the top 15 nutritionists in the UK. Dominique has won 3 Nutrition Awards and is the founder of the Nutrition and Lifestyle Programme Renew Reset Recharge®. This is a pioneering nutrition, weight management and lifestyle programme all rolled into one.
Working out of her busy practice, Dominique Ludwig Nutrition and Meyer Clinic, she has helped well over a thousand clients, globally, live healthier lives. She is a regular contributor to The Times, The Sunday Times and Times 2.
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DISCLAIMER: Videos published by Dominique Ludwig are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.