bodyType

customContents

entityId

printArticlePageQuery

filter

article

body

urlAlias

articleSectionsContent

articleSeoArticle

articleSourceHeaderArticle

contentSchemaRenderContent

contentSubHeadlineContent

contentHeadlineContent

mainImagePrintArticleArticle

authorBlockPrintArticleArticle

contentSponsorTagContent

articlePianoPaywallContent

scmpYoutubeContent

hooksTrackPageViewArticle

query printArticlePageQuery(
  $entityId: String!
  $customContents: [CustomContentInput]
  $bodyType: BodyFormatTypeEnum
) {
  article(filter: {entityId: $entityId}) {
    entityId
    body(customContents: $customContents, type: $bodyType) {
      json
    }
    urlAlias
    ...articleSectionsContent
    ...articleSeoArticle_3o8td4
    ...articleSourceHeaderArticle
    ...contentSchemaRenderContent
    ...contentSubHeadlineContent
    ...contentHeadlineContent
    ...mainImagePrintArticleArticle
    ...authorBlockPrintArticleArticle
    ...contentSponsorTagContent
    ...articlePianoPaywallContent
    ...scmpYoutubeContent
    ...hooksTrackPageViewArticle
    id
  }
}

fragment articlePianoPaywallContent on Content {
  __isContent: __typename
  ...hooksPaywallPromiseContent
}

fragment articleSectionsContent on Content {
  __isContent: __typename
  sections {
    value {
      ...helpersCheckIfNewsSectionInFirstIndexSection
      ...entityLink
      name
      id
    }
  }
}

fragment articleSeoArticle_3o8td4 on Article {
  ...hooksArticleSeoArticle
  ...helpersCheckIsPostiesArticle
  ...helpersGetArticleTypeArticle
  entityId
  publishedDate
  updatedDate
  summary {
    text
  }
  subHeadline {
    text
  }
  body(customContents: $customContents, type: $bodyType) {
    text
  }
  keywords
  sections {
    value {
      name
      id
    }
  }
  topics {
    name
    entityId
    id
  }
  urlAlias
  authors {
    name
    id
  }
  images {
    style(filter: {style: "768x768"}) {
      url
    }
  }
  readingTime
}

fragment articleSourceHeaderArticle on Article {
  urlAlias
  ...entityLink
}

fragment authorBlockPrintArticleArticle on Article {
  ...defaultArticleDateContent
  ...authorNamesArticle
}

fragment authorNameAuthor on Author {
  ...entityLink
  name
  entityUuid
}

fragment authorNamesArticle on Article {
  authorLocations
  authors {
    entityId
    location
    ...authorNameAuthor
    id
  }
}

fragment blockquoteQuoteContent on Content {
  __isContent: __typename
  ...contentShareWidgetContent
}

fragment checkersCheckContentContainsStarlingImageContent on Content {
  __isContent: __typename
  topics {
    entityId
    id
  }
}

fragment contentHeadlineContent on Content {
  __isContent: __typename
  headline
  socialHeadline
  ...contentHeadlineTagContent
  ...helpersUseContentSponsorContent
}

fragment contentHeadlineTagContent on Content {
  __isContent: __typename
  ...hooksContentHeadlineTagContent
}

fragment contentNewsletterWidgetContent on Content {
  __isContent: __typename
  topics {
    relatedNewsletters {
      ...helpersMassageToNewsletterItemNewsletter
      id
    }
    id
  }
  sections {
    value {
      relatedNewsletters {
        ...helpersMassageToNewsletterItemNewsletter
        id
      }
      id
    }
  }
  ... on Article {
    relatedNewsletters {
      ...helpersMassageToNewsletterItemNewsletter
      id
    }
  }
}

fragment contentSchemaRenderContent on Content {
  __isContent: __typename
  ...blockquoteQuoteContent
  ...imageContent
  ...inlineWidgetContent
  ...photoGalleryWidgetContent
  ...scmpYoutubeContent
}

fragment contentShareWidgetContent on Content {
  __isContent: __typename
  entityId
  urlAlias
  shortUrl
  socialHeadline
  headline
}

fragment contentSponsorTagContent on Content {
  __isContent: __typename
  ...helpersUseContentSponsorContent
}

fragment contentSubHeadlineContent on Content {
  __isContent: __typename
  subHeadline {
    json
  }
  summary {
    json
  }
  ...contentSchemaRenderContent
}

fragment defaultArticleDateContent on Content {
  __isContent: __typename
  ...hooksArticleDateUtilsContent
}

fragment entityLink on BaseWithApplicationAndUrlAlias {
  __isBaseWithApplicationAndUrlAlias: __typename
  __typename
  entityId
  entityUuid
  urlAlias
  urlRedirect {
    toUrl
    id
  }
  application {
    entityId
    id
  }
  ... on Section {
    fullSectionPath {
      entityId
      id
    }
    parentSection
  }
  ...helpersAppBarVariantBase
  ...helpersApplicationBase
  ...helpersCheckIsPlusArticle
  ...helpersStyleSectionContent
}

fragment helpersAppBarVariantBase on BaseWithApplicationAndUrlAlias {
  __isBaseWithApplicationAndUrlAlias: __typename
  ...helpersCheckIsLiveArticle
  ...helpersCheckIsPlusPage
  ...helpersCheckIsPostiesArticle
  ...helpersCheckIsPostiesPage
  ...helpersCheckIsPostMagazineArticle
  ...helpersCheckIsStyleArticle
  ...helpersSectionContent
  ...helpersStyleSectionContent
}

fragment helpersApplicationBase on BaseWithApplicationAndUrlAlias {
  __isBaseWithApplicationAndUrlAlias: __typename
  ...helpersCheckIsPostiesArticle
  ...helpersCheckIsPostiesPage
  ...helpersCheckIsPlusPage
}

fragment helpersCheckIfNewsSectionInFirstIndexSection on Section {
  name
}

fragment helpersCheckIsAmpEnabledArticle on Article {
  entityId
  types {
    value {
      entityId
      id
    }
  }
  sections {
    value {
      entityId
      id
    }
  }
  disableOffPlatformContent
  sponsorType
  published
  ...helpersCheckIsPlusArticle
  ...helpersCheckIsPostiesArticle
}

fragment helpersCheckIsLiveArticle on Article {
  flattenTypeIds
  liveArticle {
    status
    id
  }
}

fragment helpersCheckIsMainTopicContent on Content {
  __isContent: __typename
  topics {
    entityId
    id
  }
}

fragment helpersCheckIsPlusArticle on Content {
  __isContent: __typename
  ... on Article {
    paywallTypes {
      entityUuid
      id
    }
  }
}

fragment helpersCheckIsPlusPage on Page {
  urlAlias
}

fragment helpersCheckIsPostMagazineArticle on Article {
  sections {
    value {
      entityId
      id
    }
  }
}

fragment helpersCheckIsPostiesArticle on Article {
  sections {
    value {
      entityId
      id
    }
  }
}

fragment helpersCheckIsPostiesPage on Page {
  urlAlias
}

fragment helpersCheckIsStyleArticle on Content {
  __isContent: __typename
  sections {
    value {
      entityId
      id
    }
  }
}

fragment helpersGetArticleTypeArticle on Content {
  __isContent: __typename
  ... on Article {
    types {
      value {
        entityId
        id
      }
    }
  }
}

fragment helpersMassageToNewsletterItemNewsletter on Newsletter {
  entityId
  name
  alternativeName
  description {
    text
  }
  summary {
    text
  }
  homepageDescription {
    text
  }
}

fragment helpersSanitizeArticleTypeEntityIdsArticle on Article {
  types {
    value {
      entityId
      id
    }
  }
}

fragment helpersSanitizeAuthorTypesArticle on Article {
  authors {
    types
    id
  }
}

fragment helpersSanitizedAuthorEntityIdsArticle on Article {
  authors {
    entityId
    id
  }
}

fragment helpersSectionContent on Section {
  fullSectionPath {
    entityId
    id
  }
}

fragment helpersStyleSectionContent on Section {
  fullSectionPath {
    entityId
    id
  }
}

fragment helpersUseContentSponsorContent on Content {
  __isContent: __typename
  topics {
    entityId
    sponsor {
      ...sponsorTagSponsor
      name
      type
      id
    }
    id
  }
  ... on Article {
    sponsorType
  }
  ...helpersCheckIsMainTopicContent
}

fragment hooksArticleDateUtilsContent on Content {
  __isContent: __typename
  createdDate
  publishedDate
  updatedDate
}

fragment hooksArticleSeoArticle on Article {
  ...helpersCheckIsPostiesArticle
  ...helpersCheckIsPostMagazineArticle
  ...helpersCheckIsStyleArticle
  ...hooksContentHeadlineTagContent
  ...helpersCheckIsAmpEnabledArticle
  entityId
  headline
  socialHeadline
  types {
    value {
      entityId
      id
    }
  }
  authors {
    entityId
    id
  }
  images {
    generic_og: style(filter: {style: "og_image_scmp_generic"}) {
      url
    }
    styles(filter: {styles: ["og_image_posties_article", "og_postmag", "og_image_style", "og_image_scmp_analysis", "og_image_scmp_explainer", "og_image_scmp_editorial", "og_image_scmp_fact_check", "og_image_scmp_debate", "og_image_scmp_live", "og_image_scmp_obituary", "og_image_scmp_opinion", "og_image_scmp_review", "og_image_scmp_series", "og_image_scmp_generic"]}) {
      url
      style
    }
    type
  }
  urlAlias
}

fragment hooksContentHeadlineTagContent on Content {
  __isContent: __typename
  __typename
  ... on Article {
    types {
      value {
        name
        entityId
        description {
          text
        }
        id
      }
    }
    ...helpersCheckIsStyleArticle
  }
  flag
  sections {
    value {
      name
      id
    }
  }
  ...hooksContentHelperContent
}

fragment hooksContentHelperContent on Content {
  __isContent: __typename
  ...helpersSanitizeArticleTypeEntityIdsArticle
  ...helpersSanitizeAuthorTypesArticle
  ...helpersSanitizedAuthorEntityIdsArticle
  flag
}

fragment hooksPaywallPromiseContent on Content {
  __isContent: __typename
  entityId
  ...helpersCheckIsPostiesArticle
}

fragment hooksTrackPageViewArticle on Article {
  entityId
  publishedDate
  headline
  sections {
    value {
      name
      id
    }
  }
  urlAlias
  authors {
    name
    id
  }
  entityUuid
}

fragment imageContent on Content {
  __isContent: __typename
  headline
  ...checkersCheckContentContainsStarlingImageContent
}

fragment inlineWidgetContent on Content {
  __isContent: __typename
  ...contentNewsletterWidgetContent
}

fragment mainImagePrintArticleArticle on Article {
  images {
    title
    url
    isSlideshow
    size_652x446: style(filter: {style: "652x446"}) {
      url
    }
  }
}

fragment photoGalleryDialogContent on Content {
  __isContent: __typename
  __typename
  ...contentShareWidgetContent
}

fragment photoGalleryWidgetContent on Content {
  __isContent: __typename
  ...photoGalleryDialogContent
}

fragment scmpYoutubeContent on Content {
  __isContent: __typename
  entityId
  urlAlias
  publishedDate
}

fragment sponsorTagSponsor on Sponsor {
  name
  type
  images {
    url
  }
}


sections

types

disableOffPlatformContent

sponsorType

published

headline

socialHeadline

authors

images

publishedDate

updatedDate

summary

subHeadline

keywords

topics

readingTime

authorLocations

entityUuid

Sasha Gonzales

Shalu Asnani loves legumes and enjoys cooking them in different ways. A vegetarian since her teens, she loves chickpeas, also known as garbanzos, in particular because they are so versatile.
“Chickpeas can be roasted, puréed, cooked in curries and used to make veggie burgers,” says Asnani, who left corporate law to focus on her passion, vegan cooking.
She discovered her passion for cooking when she lived in China’s capital city, Beijing, and turned it into a food consultancy, Little Green Kitchen, when she returned to Singapore in 2011. “And I like the classic Indian dish dal tadka, which is made with lentils, because it is healthy, easy to cook and so comforting,” she says.
As nutritious and versatile as they are, legumes – or, to be precise, their edible seeds such as beans, peas and lentils, which are also called pulses – are a no-no for many people because they can be difficult to break down in the gut and may cause digestive problems such as bloating and flatulence.


According to Bonnie Rogers, a functional-nutrition health coach at The Nutrition Clinic in Singapore, most legumes contain sugars called alpha-galactosides. These are short-chain carbohydrates that escape digestion in the small intestine and are later fermented by bacteria in the large intestine.
The gut bacteria involved in this process produce gas, which can lead to bloating and flatulence, especially in someone whose digestive system is compromised. While passing gas is a natural way for the body to eliminate air that has become trapped in the gut, excess gassiness may cause intestinal pain, cramps and discomfort.

The type of legume you eat may affect the amount of gas you produce. A review of three studies, published in 2011 in the Nutritional Journal, found that people who consumed pinto beans and vegetarian baked beans were more likely to notice increased gassiness than people who consumed black-eyed peas.
However, after three to four weeks, flatulence levels for all the legumes returned to normal, as the study participants adjusted to the increased fibre. Interestingly, the results led the researchers to conclude that “people’s concerns about excessive gassiness from eating beans may be exaggerated”, and added: “It is important to recognise [that] there is individual variation in response to different bean types.”
To help make them more digestible, Rogers suggests soaking your legumes overnight before cooking with them – this helps to remove some of the indigestible sugars that cause intestinal discomfort. Asnani adds that soaking them also shortens their cooking time.

As all legumes vary in their starch content, it is also a good idea to experiment with different types to figure out which ones your digestive system reacts best to. Rogers says that the carbohydrates in mung beans are more easily digestible than the carbohydrates in other legumes. Other easy-to-digest legume choices include adzuki, chickpeas, the speckled anasazi beans, lentils and black-eyed peas.
You may also want to gradually increase your legume intake over a few weeks or months to help your digestive system get used to the starch.
Over time you may find that you can tolerate legumes in larger amounts. Rogers says that this approach depends on the individual, because if someone has significant gut issues, it probably will not work until the underlying issues are addressed.

If you want to eat more legumes but find them impossible to digest no matter what you do, you may want to get your gut health assessed. In her practice, Rogers says that she often sees clients who have trouble digesting legumes. She works with them to help strengthen their gut, which may involve using specific nutrients to repair the gut and reduce inflammation, prescribing probiotics and fermented foods to repopulate good intestinal bacteria, and/or addressing nutrient deficiencies and food sensitivities.
Just because legumes have a bad rap it does not mean you should exclude them from your diet. Time and time again, studies have revealed the wholesomeness and disease-preventing properties of these foods.
The American Institute for Cancer Research, for example, recommends that we eat whole grains and/or legumes with every meal to help prevent cancer. Their recommendation was based on a comprehensive review of some half a million studies.

Besides being high in protein and insoluble and soluble fibre, legumes are rich in folate, iron, phosphorus, polyunsaturated and monounsaturated fatty acids, antioxidants and other nutrients. They also contain high amounts of carbohydrates, so Rogers recommends minimising your intake if you have blood sugar issues or are trying to lose excess weight.
Dried legumes are healthier than the canned variety. “This is because canned legumes usually contain a lot of sodium – as much as 100 times more than the dried version; plus, some canned legumes also have preservatives and sugar added to them,” Rogers points out. “In addition, the cans are often lined with an industrial chemical called bisphenol A (BPA), which can seep into the beans and cause serious health issues down the road.”

Asnani is now a professional chef and food consultant. A graduate of the UK vegetarian culinary school Cordon Vert, she conducts vegetarian cooking classes at her home in Singapore, caters for private events, and helps restaurants and catering companies with recipe and menu development.
If you are new to the world of legumes and are looking for a tasty recipe, Asnani suggests making one of her favourite dishes, chickpea curry.
“It’s full of flavour, easy to cook and goes well with pretty much anything,” she says.

A delicious legume dish: chickpea curry that serves four
Ingredients:
400g dried chick peas, soaked overnight
2 tbsp cooking oil
1 onion, diced
2 cloves garlic, finely chopped
1 tsp ginger, grated
1 tomato, peeled and diced
½ tsp sugar
1 tsp ground coriander
1 tsp ground cumin
1 tsp turmeric
¼ tsp chilli powder
1½ cups (350ml/12½ fl oz) hot water
1 tsp salt
½ tsp garam masala
2 tbsp coriander leaves

Method:
1. Rinse and drain chickpeas.
2. Heat oil in a pan and fry onion till fragrant, about five minutes.
3. Add garlic and ginger, followed by tomato, sugar, ground coriander, ground cumin, turmeric and chilli powder.
4. Press down the tomato and cook the paste on low heat for five minutes until fragrant, stirring all the time. Add 2 teaspoons of water so it does not burn.
5. Add water and chickpeas.
6. Simmer on low heat for 10 minutes, stirring every two minutes.
7. Add salt and garam masala.
8. Turn off heat and add coriander leaves before serving.



Why do beans cause gas? We clear the air about flatulence and legumes

Chana masala is a good way to cook chickpeas. Photo: Shutterstock

A variety of canned beans on a white background, basic ingredients.[03FEBRUARY2020 FEATURES HEALTH]CREDIT: SHUTTERSTOCK

Gut bacteria , gut flora, microbiome. Bacteria inside the small intestine, concept, representation. 3D illustration.[03FEBRUARY2020 FEATURES HEALTH]CREDIT: SHUTTERSTOCK

Handout image shows Shalu Asnani, a Singapore-based vegetarian chef and founder of Little Green Kitchen.[01FEBRUARY2020 HEALTH]

Woman eating tasty lentil soup at table[03FEBRUARY2020 FEATURES HEALTH]CREDIT: SHUTTERSTOCK

Black-eyed beans, Dry beans soaked in water, preparation for cooking.s[03FEBRUARY2020 FEATURES HEALTH]CREDIT: SHUTTERSTOCK

Handout image shows Functional Nutrition Health Coach, Bonnie Rogers.[01FEBRUARY2020 HEALTH]

Nutritious and versatile, legumes are not for everyone. They can be difficult to break down in the gut and may cause digestive problems such as flatulence. If you want to add them to your diet, experiment to find which ones your body readily accepts. Photo: Shutterstock

Lifestyle

Health & Wellness

Health

Food & Drink


Legumes are one of the most nutrient-dense foods around, but the way our bodies digest them causes bloating and flatulence in some people
The effect is less with some legumes than others, and soon passes, experts say. Their health benefits are undeniable so it may be time to reconsider eating them



Legumes – beans, peas, and lentils – are packed with nutrients but ferment in our gut, causing flatulence and bloating for some, so many don’t eat them. The effect is short-lived, though, and some are easier on the digestive system.


Why do beans cause gas? We clear the air about flatulence and legumes

Legumes are one of the most nutrient-dense foods around, but the way our bodies digest them causes bloating and flatulence in some people The effect is less with some legumes than others, and soon passes, experts say. Their health benefits are undeniable so it may be time to reconsider eating them

Legumes are one of the most nutrient-dense foods around, but the way our bodies digest them causes bloating and flatulence in some people

The effect is less with some legumes than others, and soon passes, experts say. Their health benefits are undeniable so it may be time to reconsider eating them