We may (finally) have a solution to prevent bloating and gas after having rajma, chhole

Can you resist rajma and/or chhole? Probably not. Rajma, the kidney-shaped beans, is a powerhouse of iron, fibre, carbohydrate, and vitamins while chhole or chickpea is packed with several nutrients, vitamins and minerals and is rich in dietary fibre.

“Rajma and chole are highly beneficial as they help lower blood sugar levels, making them the best food choice for people with diabetes. They are jam-packed with soluble fibre, iron, and protein which can aid in weight loss, reduce cholesterol levels, maintain blood pressure, and enhance skin,” said Dr Pratik Tibdewal, consultant gastroenterologist, Wockhardt Hospitals Mira Road.

However, both of these are “packed with lectin, a protein that binds carbohydrates and can cause digestive issues like bloating and gas,” shared Sushma PS, chief dietitian, Jindal Naturecure Institute.

So, what can help?

According to content creator Pragya Saxena Satsangi, adding curry leaves, cinnamon stick, asafoetida, salt, and ginger to soaked legumes can do the trick. But make sure to soak all of them together for at least half an hour before boiling. “These 5 ingredients absorb the acidic properties of chhole or rajma. This helps avoid bloating and gas,” shared Satsangi.

So, we turned to a dietitian to understand the science behind it.

“By utilising these specific ingredients during preparation, digestive issues can be resolved,” said Sushma. She further said:

Asafoetida (Hing): Asafoetida can aid in the reduction of gas and bloating by increasing the activity of digestive enzymes in the stomach and the small intestine.

Ginger: Ginger has natural enzymes which help relieve indigestion, nausea, and bloating. When cooking, you can use grated ginger or fresh ginger paste.

Cinnamon stick: Cinnamon has carminative properties; it helps reduce gas formation and aids digestion.

Add ginger before cooking (Source: Pixabay)

Curry leaves: Curry leaves also has digestive enzymes that help in digestion and prevent gas. Add fresh curry leaves during the tempering process as well for added flavour and digestive benefits.

Salt: Sodium and chloride ions help digest and absorb nutrients. This helps smoothen the process of digestion. One can also use black salt.

Emphasising the benefits, Dr Tibdewala affirmed that dding these 5 ingredients — curry leaves. cinnamon stick, asafoetida, ginger, and salt — with chole or rajma before cooking can help reduce the after-effects of eating these legumes.

 

View this post on Instagram

 

A post shared by Pragya Saxena Satsangi (@pragya_sydney)

Tips for preparation and cooking

Soaking: Before cooking, soak the chhole and rajma for at least eight hours or overnight. This reduces the oligosaccharides (carbohydrate chains containing 3–10 sugar units) that cause gas.

Rinsing: Rinse the soaked legumes thoroughly before cooking to remove any remaining oligosaccharides.

Cooking time: Make sure the legumes are well cooked, as partially cooked beans might be more difficult to digest and produce gas.

Individuals are also advised to avoid eating legumes like chole or rajma at night to avoid indigestion, gas, and bloating, said Dr Tibdewal. “Consult your doctor if the stomach-related issues increase after eating these legumes to avoid any further complications,” said Dr Tibdewal.

By following these steps and incorporating these ingredients, you can significantly reduce the chances of experiencing bloating and gas when enjoying rajma or chole, shared Sushma.

Disclaimer: The copyright of this article belongs to the original author. Reposting this article is solely for the purpose of information dissemination and does not constitute any investment advice. If there is any infringement, please contact us immediately. We will make corrections or deletions as necessary. Thank you.