 There is no getting away from the fact that beans and other pulses cause a little flatulence in those unaccustomed to eating them.
If flatulence is an embarrassing problem that puts you off consuming pulses, this may be a potent signal that your diet does not contain enough fibre. Many people use takeaways and convenience foods to keep them on the go. But this type of diet is unlikely to provide the balanced nutrition and fibre needed to maintain an active lifestyle into ripe old age.
The good news is that once your digestive system becomes used to a fibre rich diet, you may have less of a problem with flatulence.
Flatulence is caused by oligosaccharides in pulses – complex sugars like raffinose and stachyose that are not digested by humans but are used by friendly intestinal bacteria. The result is gas, but is also thought to have a role in maintaining good bowel health.
To minimise flatulence:
• Choose pulses that cause the fewest problems. Lentils, peas and chickpeas are lower in indigestible sugars than are kidney, lima and haricot beans.
• Throw out the soaking water to get rid of many of the offending sugars.
• Eat bean sprouts, since sprouting causes the indigestible sugars to break down. You can sprout anything from lentils to wheat grain and seeds like fennel seeds
• Add herbs thought to counteract the gas effect such as parsley.
• Increase the fibre content of your diet slowly and then keep it high.
Pulses are a gluten free alternative great for coeliacs, and because of their low glycaemic index, pulses are useful for anyone who is watching their blood sugar levels. Pulses are high in complex carbohydrates, offering a slow release of sugar into the bloodstream, thus providing long term energy throughout the day.
Unfortunately, most Australians consume a fraction of the recommended daily intake of fibre. Lack of fibre causes constipation, heart disease and adult diabetes. In an attempt to rectify their fibre intake, some people increase their fibre consumption dramatically and suddenly. This leads to discomfort, bloating and some antisocial consequences. In order to prevent these symptoms start slowly and work your way up to a healthy high fibre diet giving your digestive system and the bacteria in your gut time to adjust. Because fibre absorbs water, it is also critical to drink plenty of water to prevent sudden constipation.
The long term benefits of a high fibre diet outweigh the short term transitional problems. | 
