Legumes can also be tolerated without swelling

Not afraid of beans, peas co.
Actually, legumes are an excellent addition to the diet. They are rich in minerals and fiber. In combination with cereal, egg or dairy products, they are a high quality source of protein not just for vegetarians. Diabetics also benefit from the high fiber content.

The variety of tastes are almost unlimited. However, because of their tendency to cause bloating, legumes cause a shadowy existence in the local kitchen. That's just one reason why the United Nations declared 2016 the year of legumes. Fortunately, the wholesomeness can be increased by a few simple measures:

Washing and soaking
Because of their nontoxic, sometimes even toxic ingredients, legumes should be washed before consumption. Dried fruits must be soaked overnight, usually in three times the amount of water. A short boil after washing shortens the soaking time to two to three hours. If you are prone to bloating, you should always throw away wash and initiation water.

Image: Marilyn Barbone - Fotolia

by cooking
Through-cooking removes the toxic hydrogen cyanide contained in some legumes (such as lima beans) and closes the stable cell walls. Sensitive natures can exchange the cooking water after half the cooking time. Heat legumes slowly and cook on a low heat. Due to heavy foaming, fill the cooking container only about half way.

puree
The fruits are thereby wholesome, because the pureeing destroys the cell walls.

canned goods
Preserves have already been heated. The swelling time is eliminated and the cooking time is usually shortened. However, canned legumes are harder for some than fresh ones. If in doubt, try it.

Peel
Peas and lentils are also available peeled. This shortens soaking and cooking time and increases the digestibility.

Spice up
Spices and herbs such as fennel, anise, ginger or cumin, as well as herbs such as savory, dill, oregano, rosemary, sage and thyme, can significantly reduce bloating. But you should not be given to the court until the end of the cooking time.

Germinate
Some legumes (such as chickpeas) can be used to grow seedlings. These are easier to digest and contain more vitamins and fiber than the actual fruits. Wash seeds and seedlings regularly and thoroughly, as moist heat, in addition to germination, promotes the growth of bacteria and mold. Wash thoroughly before consumption and possibly scald briefly.

accustom
With regular consumption of legumes, the body adapts to the changed composition of the food. So start slowly and gradually increase the amount.

Not with gout
Because of the high Turingehaltes gout patients should avoid legumes! Dr. Margit Ritzka, aid