Canned food has long been a staple of the Western diet, but Ayurveda practitioners have long held a contraindication to canned foods because they are considered to be stale and low quality.

Beans have long been an essential source of vegetable proteins for vegetarians, and their high protein content also helps rebuild muscle tissue. Unfortunately, beans are also difficult to digest and can lead to uncomfortable gas and bloating.

If you do eat beans, be the one to cook them. When cooked properly, however, beans can be an excellent addition to any diet. The key lies in removing the saponins—chemicals which help make beans difficult to digest—from the beans before cooking.

If you don’t experience dryness or discomfort in your body, and you can digest beans without experiencing excessive gas, they’re a great food choice to add to your spring cleaning routine. Not only can they reduce water weight, but they’re also high in both soluble and insoluble fiber.

The fiber in chickpeas is nearly 75% insoluble, which means it remains indigestible until it reaches the colon and helps to bulk up stools and make for a satisfying morning elimination.

Studies have also shown that when high-fiber foods like beans are added to the diet, cholesterol levels can be reduced as well. So not only are beans a great tool as part of your spring cleansing routine, but they also have many health benefits that can help you feel your best.

Beans are high in potassium which is known to have a dry quality and an astringent taste in Ayurvedic terms. It’s actually the opposite action to sodium in the body – it helps reduce water retention.

Adding some salt when cooking can help balance out the flavor. Just keep in mind that hydration is essential before and after eating a meal that includes beans, as they can be dehydrating.

Beans are also incredibly versatile, so they can be added to a range of dishes with ease. You can opt for classics like chili, burritos, and soup, or get creative and add them to salads, stir fries, and even burgers.

Here’s how to cook beans so they are easier to digest and less gaseous.

Begin by soaking the beans overnight in three times as much cold water as beans. After the overnight soak, drain them well. Then, put them into a pot, cover with fresh cold water, and bring to a boil.

Once they come to a boil, allow them to cook for three minutes before draining and rinsing with cold water. This helps in removing the saponins, reducing any unpleasant gaseous side effects.

The next step is key to properly cooking beans. Put the pre-soaked and pre-boiled beans in a pot with enough fresh cold water that it covers the beans by at least two inches.

Bring them to a low boil over medium or medium low heat, then simmer them uncovered until they are tender and cooked through.

This usually takes between 40 and 90 minutes, depending on the type of bean.

Once they’re cooked through, discard any excess liquid and serve the beans with your favorite recipes. Not only are they now easier to digest and less gaseous, but they’ll also offer a range of nutritional and medicinal benefits. Thanks to the oligosaccharides found in beans, they’ll also feed the bacteria in your gut, providing it with additional fuel for optimal health and digestion.

Now that you know how to properly cook beans, you can include them as part of a delicious, nutritious meal.

Adding healthy fats in combination with bean dishes helps slow down digestion and prevent blood sugar spikes. However, it's important to choose healthy fats such as ghee, avocado, or nuts, rather than unhealthy fats such as processed oils or animal fats.

Spices such as garlic, ginger, cumin, coriander, black pepper, fennel, or hing (asafoetida) can help improve digestion and reduce gas and bloating. These spices contain compounds that stimulate the production of digestive enzymes, and can also have antimicrobial and anti-inflammatory properties.

Check out this Bean Burger Recipe perfect for late spring and throughout the summer!