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How to Cook Beans with MORE Baking Soda for GREAT Digestion (NO GAS!) is a life-changing article and recipe about how to use a relatively large amount of baking soda when you cook (optionally soaked) dried beans. You will be amazed that you can now eat beans without any gas issues.
I am SO excited for you to try this method! At over 50 years old, I am just now discovering that beans really really are EASY to digest when we cook them with MORE baking soda.
I also suggest you read this article: (to learn) Types of Beans to Eat Based on Blood Type. The two articles together are what super-blessed my digestion of beans.
Years ago, I read false information that said only a few bean types benefited from cooking in baking soda. It’s also COMMON to read: Use a pinch, or just a little, baking soda … or it will make your beans taste “soapy”.
Friends, I invite you to shun all that rubbish advice, and come to the table with me to eat copious amounts of beans, with no gas.
(I’m being facetious here; you may still need to add them to your diet gradually.)
We’ll use just the right amount of baking soda (not too little, and not too much) to get soft, digestible, delicious beans.
Why baking soda makes beans more digestible
Baking soda in bean cooking water creates an alkaline environment (the opposite of acidic).
This starts a chemical reaction that causes the cell structure of and the oligosaccharides in legumes to break down.
How much baking soda is used to cook beans
It is generally recommended to add anywhere from a pinch to 1/4 teaspoon of baking soda per pound of dry beans.
In this recipe, we increase that amount to a full half teaspoon per 1.5 cups of dry beans.
Does baking soda in water destroy nutrients
Do beans cooked in baking soda lose valuable nutrients?
Firstly, I think it’s important to note that cooking destroys or decreases vitamins in foods, no matter what. I think most of us have learned by now that cooked food is still healthier than raw, in most cases. We can’t sweat every loss.
Of course, we also need to avoid true deficiencies and major losses.
Soaking beans in alkaline water is not necessary, and it can reduce the thiamine (aka Vitamin B1) content in beans. So this is one step we can skip, if desired. However, soaking in baking soda water can also increase the nutrition in beans, which we see with the Vitamin B2 (riboflavin) in soaked lentils.
Limited but reliable sources suggest that alkaline cooking water can destroy the valuable Vitamin B1 in beans. Based on this one study, up to 51% of chickpeas’ Vitamin B1 is lost when they’re cooked in alkaline water.
One study suggests the opposite.
What’s not lost with the baking soda soaking or cooking process
While thiamine may be reduced through (soaking or) cooking in baking soda water, other nutrients are not reduced: protein, folate and in some cases, Vitamins B2 and B3 (niacin).
Benefits of baking soda in bean cooking or soaking water
Is there anything about the baking soda-water simmering process that improves the nutrition of all beans?
Yes!: Baking soda in beans’ cooking or soaking water destroys or reduces phytates, tannins and other anti-nutrients. These are the compounds that block the absorption of minerals and other nutrients.
How to Cook Beans with MORE Baking Soda for GREAT Digestion: My conclusion
Fewer anti-nutrients may actually help the body absorb the Vitamin B1 that is still present in beans that are cooked in baking soda water.
Additionally, the fiber in beans is too valuable to avoid them. And cooking them in baking soda water fully eliminates gas issues for me.
While it’s a shame that some Vitamin B1 is lost in the process, not all of it is lost. And I am still left with beans that:
- prevent constipation (our body’s main mode of detoxing, soo important!)
- nourish my body with protein and Vitamin B9 (folate) … and some still-significant amount of Vitamin B1.
I use enough baking soda to reduce the gas-causing compounds, but not so much that extra thiamine may be lost.
Testing needs to be done to assess how much Vitamin B1 is absorbed by the body from beans cooked in plain water vs alkaline water.
How to Cook Beans with MORE Baking Soda for GREAT Digestion: Add back in something acidic
I also add back in acidic foods when I can, like fresh lemon juice, so the beans digest best, with an amenable pH.
How to cook beans with baking soda
- Soak beans in plain water overnight (for 1 to 3 days). Use this method. (Soaking is optional for Instant Pot version.)
- Rinse beans one final time, and place in large cooking pot. Cover with water by 3 inches. (For 1.5 cups beans, use about 7 cups water for stove top [depending on pot size and shape], or use 4-1/2 cups water for Instant Pot.)
- For Instant Pot: Add half teaspoon baking soda now (otherwise wait to add it for stove top).
- Depending on bean variety, cooking times vary. For stove top: Cook 40 minutes for smaller beans, or up to 2 hours for larger beans, including chickpeas: whatever time brings your beans to being about half-cooked (still a little hard in the middle). (Garbanzo beans and kidney beans take longer than black beans, for example.)
- For Instant Pot: Choose Manual high pressure button, and adjust time to 20 to 45 minutes, depending on bean (see Notes section below for individual bean’s cooking times). When timer sounds, allow to naturally release for 15 minutes.
- Stove top continued: Now, add baking soda (water will bubble up!), and stir. Continue to cook 30 minutes to 1 hour, until beans are fully soft.
- Strain baking soda water, and rinse. Proceed with the recipe in which you plan to use the beans.
Digestion, baking soda, alkalinity and acidity
When beans are cooked in baking soda, they become more alkaline. They then taste and digest best when you add something acidic back into them, in whatever recipe you put them into!
That’s because an acidic pH in our stomachs helps with digestion. I’m not suggesting we over-do acidic foods either, just that we re-balance the alkaline beans.
Here are some examples:
- Make hummus — Use plenty of fresh lemon juice. Here’s the best recipe.
- Marinated Rice and Beans Salads (Three recipes coming in the next two weeks.)
- Bean and Asparagus Detox Salad
- If you make soup or stew, add in fresh lemon juice, tamarind paste, apples, vinegar or sauerkraut. Or make the soup as you would, and enjoy lemon water on the side, or lemon juice in your salad dressing.
- Here’s a list of acidic foods you might consider for soups or on the side.
- Here’s a list of acidic foods you might consider for soups or on the side.
- For salads, use a good vinaigrette overall or for just a marinated bean salad.
How to Cook Beans with MORE Baking Soda for GREAT Digestion
Equipment
- large cooking pot with lid or Instant Pot
Ingredients
- 1-½ cups dried beans of choice
- 4-½ to 7 cups water depending on if you're using a pot on the stove (7 cups), or an Instant Pot (4-½ cups)
- ½ teaspoon baking soda
Instructions
- Soak beans in plain water overnight (for 1 to 3 days). Use this method. (Soaking is optional for Instant Pot version.)
- Rinse beans one final time, and place in large cooking pot. Cover with water by 3 inches. (For 1-½ cups beans, use about 7 cups water for stove top [depending on pot size and shape], or use 4-½ cups water for Instant Pot.)
- For Instant Pot: Add half teaspoon baking soda now (otherwise wait to add it for stove top).
- Depending on bean variety, cooking times vary. For stove top: Cook 40 minutes for smaller beans, or up to 2 hours for larger beans, including chick peas, whatever time brings your beans to being about half-cooked (still a little hard in the middle). (Garbanzo beans and kidney beans take longer than black beans, for example.) Cook the beans covered, maintaining a steady simmer or slow boil.
- For Instant Pot: Choose Manual high pressure button, and adjust time to 25 to 45 minutes (see Notes section below for individual bean's cooking times). When timer sounds, allow to naturally release for 15 minutes.
- Stove top continued: Now, add baking soda (water will bubble up!), and stir. Continue to cook 30 minutes to 1 hour, until beans are fully soft.
- Strain baking soda water, and rinse. Proceed with the recipe in which you plan to use the beans.
Notes
Instant Pot Guide -- How long to cook each bean
Cook each bean for the lesser time indicated below if soaked, and the greater time if unsoaked. Allow a minimum of 15 minutes after cooking for your IP to naturally release pressure. Then do a QPR.- chickpeas: 35 to 45 minutes
- pinto beans: 25 to 35 minutes
- white navy beans: 25 to 35 minutes
- Great Northern/cannellini beans: 25 to 35 minutes
- black beans: 25 to 35 minutes
- kidney beans: 30 to 40 minutes
- black eyed peas: 20 to 30 minutes
Nutrition
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MAB says
Does baking soda work with canned beans?
Megan says
Hi MAB, while I haven’t done it myself, the answer seems to be, Yes!, from what I’ve read. And it makes sense that the baking soda water would still be able to break down the compounds in beans whether they’ve been cooked before or not. 🙂 You’ll need to experiment with how long it takes, somewhere between 30 to 60 minutes to have the desired effect, is my guess. Let us know if you try it, and I may try it myself as well.
Megan says
Hi there, I just wanted to check in one more time and let you know that I tried it this morning! I got home from a road trip last night and opened a can of beans to go with dinner, and they happened to be under-cooked (hard in the middle). So this morning, I boiled them in baking soda water to see if it would break them down further, and yes, it worked perfectly. I have very soft beans! 🙂 Great news.
Hélène says
I’ve heard of b12 in some algae but in plants?
Megan says
Hi Helene, that is my mistake, thank you! Yes, nori and shiitake mushrooms are sources of B12, but beans are not. I corrected that in the article! 🙂
Naomi says
Regarding skimming the foam off the beans as they begin cooking, which I didn’t see included in the instructions, how do you do this when using the instant pot? And how important is that process anyway? Oh, and also, is it necessary to strain off the bean juice after cooking, what you called “baking soda water?” I generally eat beans by themselves, as opposed to using them in a recipe, and love the juice as much as, if not more than, the beans themselves.
Megan says
Hi Naomi, skimming off the foam can be a helpful step in stove top cooking as it does contain oligosaccharides. However, this is not a game-changing step, so I do not notice not doing it with the IP. Plus the IP is so effective at making beans digestible, that the power of pressure cooking may be more helpful. That bean water with baking soda is not very supportive of digestion, being so alkaline, and it does not taste as good with the baking soda in it. You may just have to decide what your priority is. If you already digest beans well without baking soda, you don’t have to use it.
Cindy Cole says
Hi Megan,
A few weeks ago, you had an article in which you talked about soaking beans for several days in order to remove the gas. Now you are saying to use baking soda to remove the gas. Is it best to combine the methods or should I choose one or the other to prepare them for proper digestion and no gas?
Also, I am looking for a healthy recipe for refried beans. Do you have one?
Thank you!
Megan says
Hi Cindy, I do talk in the article about doing both: first the soaking, then the simmering in baking soda water, if you’re cooking on the stove top. But in the Instant Pot, the soaking is optional. You can also experiment to see what you like best for your body. I don’t have a refried beans recipe, but I do make them with kidney beans. I just put some olive oil and a little water in a sauté pan; then smash the beans with the back of my fork repeatedly as they heat until I have the right texture, adding a little pan drippings from a roasted chicken, or stock/water, as needed as I go. Salt to taste. 🙂 Blessings!
Cindy Cole says
Hi Megan,
Thank you for answering my question. I have another one for you. Why don’t I need to soak the beans if using the InstantPot? I thought the reason for soaking was to reduce the gas. How does the gas get reduced if not soaking? Will baking soda eliminate the gas without soaking when using the InstantPot?
Thank you,
Cindy Cole
Megan says
Hi Cindy, you can still soak if you’d like with the IP. You could also do an experiment: soak one time and don’t soak the next, cooking each batch the same way otherwise in the IP. 🙂 See if your body notices a difference. The pressure cooking of the IP is very effective at reducing oligosaccharides.
Irene Hardin says
You say to drain the beans after cooking but what about wanting the juice with the beans. I like beans and cornbread and want the juice.
Megan says
Yes, you can, if you like. Just be aware that the cooking liquid has baking soda in it, which isn’t ideal for digestion, for some. There isn’t that much, so just be aware. As long as it doesn’t bother you, or enjoy some lemon water alongside, then it’s fine. I like the juice, too.
Dorothy says
Thank you for this helpful guide on cooking beans with baking soda. It’s good to know the IP version doesn’t necessarily require a long soaking time.
If I have a bag of beans that’s about two and a half cups, would that take about six cups of water for the IP? My brain isn’t computing the fractions.
Megan says
Hi Dorothy, good question, and I’m so glad the guide is helpful. You’ll need 7-1/2 cups water for 2-1/2 cups beans.
Megan says
Hi Dorothy, good question, and I’m so glad the guide is helpful. You’ll need 7-1/2 cups water for 2-1/2 cups beans.
Dorothy says
Thanks so much Megan… I’m just getting ready to cook them. I think I’ll add about 1/3 teaspoon of baking soda as well, assuming that would increase too.
Megan says
Sounds good, Dorothy, to increase the baking soda! 🙂
Dorothy says
Thanks Megan. They didn’t turn out as well as I had hoped. I used about 2.5 cups cannellini beans and used the suggested amount of water and extra baking soda. They had been soaked for more than 24 hours with straining and rinsing in between. I cooked them for 30 minutes on manual and pressure released naturally for about 15 minutes. When I released the pressure, some of the liquid was spewing out of the IP. It was almost impossible to strain the water because a lot of the beans weren’t very solid. So I guess we ate some of the baking soda with the beans. I’m not sure what to do differently if I try it again.
Megan says
Oy, Dorothy, so sorry! Okay, firstly with the IP when it’s that full, allow the pressure to release for longer, so you don’t have that spewing. A less full pot won’t do that. Also, no problem about eating some of the baking soda. If you couldn’t taste it, then it’s pretty diluted in that much water. Next time, I’d make the smaller batch (the main recipe that’s printed above), and skip the soaking. Still try 30 minutes (or 25 if you’re worried, because you can always restart the IP for an additional 5 minutes). (With the soaking you did, I would have done 25 minutes in the IP, but the added baking soda must have also been too much.) There is some additional variation with beans. But let’s see how 25 to 30 minutes, normal amount of baking soda, beans and water and no soaking does for you.
Dorothy says
Sounds good, I’ll have to try that next time. Thanks for the additional tips!
Megan says
You’re welcome!
Marie says
I did try your recipe, since I love beans but they do are hard to digest for me. It worked! Thanks so much!
Megan says
This is AWESOME to hear and makes me so happy, Marie! Thanks so much for sharing. I’ve decided beans are my favorite food, so it makes me so glad when people can reintroduce them, too! YAY!!!