Beverage ingredient capsule with opening plate having pressure relief openings

A capsule containing ingredients for producing a beverage comprising:

• ingredients housed in a compartment;
• the capsule comprises an insert placed between the compartment and an outlet;
• and
• the insert comprises valve means, and the insert is provided with at least one capillary through-hole connecting two opposing sides of the insert, the valve means are designed to open a liquid flow path between a periphery of the insert and the capsule wall as long as the pressure inside the ingredient compartment exceeds a threshold value, and close off liquid flow path when the pressure inside the ingredient compartment drops below a threshold value.