Beans are high in protein, healthy carbohydrates, fiber, and vitamins. However, they also contain plenty of alpha-galactosides. These short-chain carbohydrates avoid digestion and end up fermenting in the colon.
The gas produced by this fermentation causes gas, diarrhea, cramps, and, of course, bloating. An excellent way to get around such fermentation and avoid bloating and other symptoms is to soak your beans before cooking. Alternative foods to beans include grain, meat, and quinoa.