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Cabbage and beans are full of nutrients that offer a range of health benefits – they support intestinal function, protect against cancer and provide a long-lasting feeling of satiety without unnecessary calories. Unfortunately, however, they can cause bloating, a feeling of fullness or even painful cramps, especially in more sensitive individuals. Fortunately, there are simple ways to enjoy these tasty and healthy foods without unpleasant side effects.
1. Choosing the right foods
Start with lighter, more easily digestible types of legumes and cabbage if your digestion is not used to them. For example, red lentils and mung beans are less gassy and easier to digest than some other types of beans or chickpeas. From the cabbage family, reach for Brussels sprouts or Chinese cabbage, which contain gentler fiber and are kinder to your stomach.
2. Soaking before cooking
Soak dried legumes in cold water for 8–12 hours before cooking. This simple step helps dissolve the components that cause bloating. Be sure to drain the water and use fresh water before cooking. Similarly, you can soak cabbage in salted water or grate it and lightly salt it, then put it in a preheated oven for a few minutes to remove gas-forming substances.
3. Sprouting legumes
To increase the digestibility of beans and peas, allow them to sprout for 2–3 days after soaking. During sprouting, proteins and starch break down into easily absorbable components, which significantly improves their digestion. Sprouting also releases valuable vitamins and enzymes. For this purpose, use legumes suitable for sprouting, which is usually indicated on the packaging.
4. Remove the lid and cook smart
When cooking cabbage, aromatic compounds that can cause bloating are released. If you cook without a lid, these compounds can evaporate more easily. After cooking legumes, drain the water and replace it with fresh. During cooking, regularly remove the foam that forms on the surface, and in the final stage add a little apple cider vinegar, which can further support digestion.
5. Using the right spices
Bloating is not always caused by the beans or cabbage themselves, but often by the seasonings used in preparation. Seasonings such as garlic, black pepper and smoked meats can be hard on the stomach. Instead, try adding caraway or fennel to cabbage, which help against bloating, and replace black pepper with allspice. Herbs such as sage, thyme and oregano go well with lentils and beans. Dried seaweed, which you can find in health food stores, not only improves the flavor of dishes but also aids digestion and protects the vascular system.
Adopt these simple tricks and enjoy healthy and tasty cabbage and bean dishes without worrying about bloating and discomfort.
