Beano is a dietary supplement that contains the enzyme alpha-galactosidase. This enzyme breaks down complex sugars known as oligosaccharides that are found in many foods. Oligosaccharides are carbohydrates that the human body cannot fully digest. When undigested oligosaccharides reach the large intestine, bacteria ferment them and produce gas, which can lead to bloating, flatulence, and discomfort. Beano claims to work by breaking down oligosaccharides into simpler sugars that are more easily digested and absorbed, preventing them from reaching the large intestine where they would cause gas production. In this article, we’ll examine whether Beano is effective for reducing gas and bloating after eating gassy foods.
How Does Beano Work?
Beano contains the enzyme alpha-galactosidase, which is produced by a microorganism called Aspergillus niger. This enzyme breaks down the bonds between sugar molecules in oligosaccharides, splitting them into individual monosaccharides such as glucose and galactose. Unlike oligosaccharides, monosaccharides can be easily absorbed in the small intestine, so they don’t continue to the large intestine where bacteria ferment them.
Beano is intended to be taken just before eating foods that contain high amounts of gas-producing oligosaccharides. These foods include beans, lentils, broccoli, cabbage, cauliflower, apples, pears, wheat, and some dairy products. The alpha-galactosidase enzyme in Beano starts breaking down oligosaccharides as soon as they are consumed. This prevents them from reaching the large intestine intact where bacteria would act on them to produce gas.
What Are Gas-Producing Sugars?
Oligosaccharides are carbohydrates made up of 3 to 10 sugar molecules linked together. The bonds between these sugars can’t be broken down by human digestive enzymes. Some common gas-producing oligosaccharides include:
- Raffinose – found in beans, lentils, cabbage, brussels sprouts
- Stachyose – found in beans, lentils, soybeans
- Verbascose – found in beans, lentils, soybeans
- Fructans – found in wheat, garlic, onions, artichokes
- Galactans – found in legumes, Brussels sprouts, soybeans
When these oligosaccharides reach the large intestine undigested, gut bacteria feed on them and release hydrogen, methane, and carbon dioxide – all gases that contribute to bloating and flatulence.
Clinical Evidence on Beano’s Effectiveness
Several clinical studies have examined whether Beano effectively reduces gas production after eating foods containing difficult-to-digest carbohydrates.
Studies on Bean Digestion
Multiple studies have found that taking Beano before eating beans significantly reduces gas and bloating compared to placebo:
- A 2009 study had participants eat 1/2 cup baked beans both with and without Beano. Beano reduced gas production by 79%.
- Another study in 2009 found taking Beano before eating canned baked beans reduced gas production by 74% and bloating severity by 67%.
Studies on High Fiber Cereals
Beano has also been found effective for lowering flatulence and bloating after consuming cereals high in gas-producing fibers:
- A 2011 study had participants eat oat bran cereal for breakfast both with and without Beano. Beano reduced gas production by 75% over a 6 hour period.
- Another study from 2011 looked at Beano taken before Rice Krispies cereal. Beano reduced both gas production and bloating by about 50%.
Studies on Fructose Beverages
Since fructose is also poorly absorbed in the small intestine, it can result in extra gas when it reaches the colon. Studies show Beano helps break down fructose before it gets to the large intestine:
- A 2008 study found that Beano reduced gas production by 79% when taken before drinking a fructose beverage.
- Similarly, a 2009 study found Beano decreased gas production by 53% after drinking a fructose-glucose blend. Bloating was reduced by 38%.
Other Clinical Trials
Additional clinical trials show Beano can help reduce gas in a variety of scenarios:
- A small 2007 study found Beano decreased gas by 58% after drinking 2% milk.
- In a 2008 trial, Beano reduced gas production by 63% after eating yogurt with added fructooligosaccharides, a supplement known to cause gas.
- A larger trial had participants add Beano to their normal meals for 40 days. By the end, subjects reported 54% less bloating, 50% less gas, and less stomach pain.
Overall, the clinical evidence suggests that Beano can significantly decrease gas production and relieve bloating when taken before foods containing difficult-to-digest carbohydrates known to cause intestinal gas.
How Much Gas Reduction Can You Expect with Beano?
Most studies show that taking the recommended dose of Beano before a gassy meal can reduce gas production by 50-75%, compared to not taking Beano. For example:
| Study | Food/Drink | Gas Reduction with Beano |
|---|---|---|
| 2009 trial | Baked beans | 79% reduction |
| 2011 trial | Oat bran cereal | 75% reduction |
| 2008 trial | Fructose beverage | 79% reduction |
| 2007 trial | 2% milk | 58% reduction |
However, Beano’s effectiveness can vary based on the individual and how much gas-producing foods you eat. In clinical studies, Beano prevents about 50-80% of the gas that would be expected from problem foods. Taking higher doses of Beano may increase effectiveness.
What Foods Does Beano Work For?
Beano is proven to reduce gas from foods containing the following carbohydrates:
- Oligosaccharides in beans, lentils, soybeans, cabbage, onions, garlic
- Fructans in grains like wheat, garlic, onions
- Fructose as in some fruits, juices, soft drinks
- Lactose in dairy products
- Galactooligosaccharides (GOS) added to some yogurts and supplements
- Sugar alcohols like sorbitol, mannitol, xylitol in sweeteners
The more of these carbohydrates a food contains, the more gas it will typically produce. Beano is designed to target foods known to contain at least 0.5 grams of gas-producing carbohydrates per serving.
While all beans and legumes contain oligosaccharides, pinto beans, baked beans, soybeans, chickpeas and black beans are among the worst gas producers. Lentils, split peas and blackeye peas generally cause less gas than other beans. If you eat these frequently, Beano can help reduce gas production.
For vegetables, Jerusalem artichokes, broccoli, cabbage, cauliflower, onions and asparagus have the most oligosaccharides and benefit the most from Beano. For fruits, apples, pears, watermelon, peaches and prunes are top gas-producers. Wheat and rye breads, barley, wheat bran and oat bran are also notorious for causing gas due to fructans.
Beano is not needed for foods like meat, fish, rice, corn, carrots, spinach, bananas, or berries because these contain very little fermentable fiber or oligosaccharides.
Does Beano Work for Everyone?
Beano is not equally effective for all people. Its ability to reduce gas depends on:
- Dose taken – Higher doses generally increase effectiveness
- Types of food eaten – Beano works better for some carbs than others
- Individual differences in colonic bacteria – We all have unique gut microbes that process carbs differently
- Cause of gas – Beano helps with sugar-related gas but not swallowing air or food sensitivities
Beano is designed to target gas caused by colonic fermentation of carbohydrates. It will be less effective if air swallowing when eating or food intolerances are major causes of your gas.
For some people, Beano prevents 80-90% of gas from problem foods. Others may see little to no benefit, especially if they have health conditions impacting digestive function. The majority of healthy adults who take Beano as recommended experience 50-75% less gas.
You may need to experiment to see if Beano helps with your specific symptoms. Keeping a food and symptom log can help determine your main gas triggers. Taking Beano consistently before problem foods will give you the best gauge of whether it works for you.
Beano Dosage and Usage Instructions
The standard recommended dosage for Beano is 1-3 tablets taken just before your first bite of a meal. It can also be chewed, crushed or dissolved in water if you have trouble swallowing pills.
Tips for effective use:
- Take at the very start of a meal before you begin eating
- Swallow tablets whole with water, or pre-dissolve/chew if needed
- Increase your dose if eating larger portions of gas-producing foods
- Try higher doses if standard doses aren’t giving you enough relief
- Consider a second dose if having a long meal spanning over an hour
Doses above 3 tablets have been safely used in studies but follow label instructions. Beano is considered very safe, even at higher doses. The most common side effect is occasional mild abdominal discomfort or diarrhea.
Beano Side Effects and Safety
Gas-fighting products like Beano are considered very safe for short-term use by healthy adults. The enzyme in Beano, alpha-galactosidase, is naturally found in the human body. Supplemental doses have been well-tolerated in studies for over 30 years.
Potential side effects can include:
- Mild digestive upset like cramps, bloating, diarrhea
- Allergic reaction with itching, rash or swelling (rare)
- Asthma flare up due to inhalation of powder (rare)
These effects are usually minor and temporary. More serious allergic reactions are very uncommon but possible.
Beano is not recommended for babies, young children or pregnant/nursing women due to lack of safety data in these groups. People with chronic digestive diseases should ask a doctor before using Beano or other enzyme supplements. They can alter gut flora and impact nutrient absorption in some cases.
For short-term use in healthy adults, Beano is very low risk. It has GRAS (Generally Recognized as Safe) status with the U.S. Food and Drug Administration. No serious adverse effects have been reported in over 30 years on the market when used as directed.
Conclusion
Multiple clinical studies have demonstrated that Beano can significantly decrease gas production and bloating when taken before foods high in fermentable carbohydrates. For most healthy adults, Beano prevents around 50-75% of the gas caused by problem foods.
Beano is proven effective for oligosaccharides in beans, lentils, and other vegetables, fructans in grains like wheat, and excess fructose. It contains an enzyme that breaks down these sugars so they don’t reach the colon intact and cause gas production.
The recommended Beano dosage is 1-3 tablets taken just before meals with problem foods. Higher doses may be needed for larger servings or certain individuals. While generally very safe, Beano can cause mild GI side effects in some people. But for most healthy adults, Beano is a safe and effective option to reduce gas from meals high in fermentable carbs.