The common mistake when cooking lentils that can cause digestive upset.

Lentils are not as innocent as they seem. Although for years we were told that they were a simple, cheap and healthy food, the truth is that undercooked food can become a real burden on your digestive system. The problem is not the lentil itself, but the way we prepare it.

These legumes have natural defense mechanisms designed to avoid being easily digested. When you cook them without respecting these processes, they activate compounds that generate gas, bloating, silent inflammation and, in predisposed people, an increase in uric acid.

The good news is that all of this can be avoided with the right technique.

The real problem: antinutrients

Lentils contain phytates, lectins and saponins, substances that protect the seed in nature. In your body, these compounds can:

• Block the absorption of minerals such as iron, zinc, and calcium
• Increase intestinal fermentation
• Cause gas, pain and a feeling of heaviness
• Promoting joint inflammation in sensitive people

Over the years, stomach acid production naturally decreases. That is why many people tolerated lentils well at the age of 20 or 30 and today they feel that “they are heavy”.

Mistake number one: cooking them without proper soaking

Soaking lentils in water alone is not enough. This hydrates the grain, but does not deactivate its chemical defenses.

The right soaking

• Use plenty of water
• Add an acidic medium: lemon juice or apple cider vinegar
• Leave them for 12 to 24 hours
• If foam or bubbles appear, it’s a good sign: antinutrients are coming out

The next day, he throws that water away without hesitation. It is not nutritious, it is the residue of everything that the lentil expelled.

Never cook with soaking water

That dark, cloudy liquid is not broth. It contains phytates, lectins, field residues and possible pesticides.
Cooking with that water is re-ingesting what you tried to eliminate.

Wash the lentils under the tap until the water runs completely clear.

Prevents thermal shock

Another frequent mistake is to throw cold lentils in boiling water. That hardens the skin, traps gas inside the pimple, and worsens digestion.

How to do it right

• Place the lentils in the pot of cold water
• Warm up gradually
• Let the temperature rise little by little

This allows the grain to cook evenly and be kinder to your stomach.

Foam is not taste: it is inflammation

During the first few minutes of boiling, a greyish foam will appear.
This foam contains saponins and purines, responsible for gas and increased uric acid.

• Remove it with a spoon or slotted spoon
• Do this for the first 10–15 minutes
• Do not stir or add it to the broth

To remove that foam is to remove future pain.

Salt always at the end

Adding salt at the beginning hardens the skin of the lentil and prevents it from hydrating properly.

• Cook first until very tender
• Room only in the last minutes

The result is a creamy and much more digestible texture.

The secret ingredient to eliminate gas

There is a simple, economical and very effective ally: kombu seaweed.

This algae:

• Helps break down gas-producing sugars
• Improves texture
• Enhances the flavour without leaving a taste of the sea

How to use it

• A small piece (about 5 cm)
• Wash lightly
• Add it from the start of cooking

If you can’t find kombu, you can use whole cumin or fennel seeds as an alternative.

Beware of combinations

Lentils are rich in vegetable iron, but their absorption depends on what you eat with them.

Avoid at the same meal:

• Cheeses
• Yogurt
• Milk

Calcium blocks the absorption of iron.

Improves absorption with:

• Lemon
• Red pepper
• Other foods rich in vitamin C

A simple squeeze of lemon when serving makes a big difference.

Don’t go to bed after eating lentils

Lying down immediately slows down digestion and promotes fermentation.

After eating:

• Walk 10 minutes
• Keep moving smoothly
• Avoid the couch or immediate nap

Your digestive system will thank you.

Tips and recommendations

• If you have a history of gout or high uric acid, see your doctor
• Introduce lentils little by little if you haven’t eaten them for a while
• Prioritize good cooking over speed
• Digestion starts in the kitchen, not in the stomach

Lentils are not the problem.
The problem is cooking them without understanding their nature.
With the right technique, they go from causing discomfort to becoming a nutritious, digestive and protective food.
Don’t eliminate them from your diet: learn how to prepare them well and let them work in favor of your health.

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