Beans are incredibly nutrient-dense and have a place in any healthy diet. If you aren’t used to eating beans, however, you may be surprised by the digestive side effects that can accompany them.
We all know the reputation that beans have for making us gassy and bloated, but is there any way to avoid or reduce these unwanted digestive issues?
Thankfully, there are! Some beans are a little easier to digest than others, and several preparation and cooking techniques can also make a difference.
Keep reading for my list of the easiest beans to digest, plus my top tips for reducing excess gas production while enjoying a variety of beans and legumes.
Why do beans make us gassy?
The main reason that beans lead to increased gas production is their high dietary fiber content.
Fiber is incredibly important for our gut health. It promotes regular bowel movements, reduces the risk of colorectal cancer, and acts as a prebiotic to improve gut health. Prebiotics feed the beneficial bacteria in our gut to support a strong immune system and reduce inflammation.
Beans are especially high in soluble fiber, a type of fiber broken down by our gut bacteria through fermentation.
As part of their soluble fiber content, beans contain small carbohydrates known as the raffinose family of oligosaccharides (RFOs), also called alpha-galactosides. These oligosaccharides include raffinose, stachyose, verbascose, and galactinol.
Alpha-galactosides are fermented (broken down) by gut bacteria. This process produces health-promoting compounds like short-chain fatty acids but also produces gases like hydrogen, carbon dioxide, methane, and possibly sulfur, all of which can cause flatulence and bloating.
If you start eating more beans but aren’t used to eating much fiber, you may experience a lot of flatulence at first. This is absolutely normal and is a good sign that your gut bacteria are happy, fed, and thriving.
Fortunately, the body adjusts to increased fiber intake and gas production decreases1 over time. The length of time is different for everyone and will vary based on the amount of fiber you’re eating, but most people adjust within 2 to 3 months.
RELATED: Bloating On a Vegan Diet
The easiest beans to digest
Unfortunately, there haven’t been many studies directly comparing the gas-producing potential of various beans and legumes.
This makes it difficult to say with certainty that certain beans will always cause more gas than others, as this will vary based on the bean cultivar and preparation method.
There’s also an individual component — some individuals will have more gas with certain beans, while other people won’t.
I’ve created this list based on a combination of studies looking at self-reported flatulence when eating beans, studies measuring the alpha-galactosidase content of different beans, and the clinical knowledge I’ve gained from working with patients.
Edamame
Edamame are immature, green soybeans. The amount of alpha-galactosides in soybeans increases over time, so edamame may lead to less gas production when compared with mature soybeans2.
You can find them in the freezer section shelled or still in the pods. I love buying shelled edamame and adding them to veggie paella for a boost of protein and color.
Mung beans
Mung beans are relatively low in alpha-galactosides3 when compared to other beans.
Mung beans aren’t commonly consumed in Western countries, but they’re excellent in curries. I also love them in this JUST Egg Copycat Recipe!
Black-eyed peas
In the first week of a study where people increased their bean intake, people reported the least flatulence with black-eyed peas1. These beans are relatively small and quick-cooking, which means they become soft more easily.
Black-eyed peas are delicious in vegan Hoppin’ John, a southern recipe often made on New Years Day for good luck, but they can (and should) be eaten year-round.
Pinto beans
In the second week of the same study, pinto beans were associated with the least flatulence with only 6% of study participants reporting issues1.
Enjoy pinto beans in lard-free refried beans, as Mexican charro beans, or in vegan chili.
Red lentils
Red lentils are small, so they break down and become soft quickly. This is likely a big factor in why they tend not to cause much gas production compared to other legumes. They also have one of the lowest alpha-galactoside levels, according to a 2020 study4.
Fava beans (broad beans)
In a 2022 study5, fava beans had one of the lowest alpha-galactosides levels which may make them easier to digest. These nutritious beans are known as broad beans in the US, especially when sold fresh.
Once shelled, they can be prepared like any other bean. They’re popular in falafel and can be added to soups, blended into a puree, or sautéed with tomatoes.
Green peas
Peas are another legume that tend to be well-tolerated since they have a little less fiber than beans.
Keep a bag of frozen green peas on hand to add to pasta dishes, salads, and casseroles.
RELATED: Does Almond Milk Make You Constipated?
Preparation methods
It’s important to have a varied diet, and this includes eating a variety of beans and legumes. Try these tips to minimize gas and bloating when eating beans like chickpeas, black beans, kidney beans, lima beans, and more.
Choose canned beans
Most canned beans are cooked until perfectly tender, so you won’t have to worry about ending up with a pot of beans that refuse to soften up.
Make sure to drain the liquid and rinse your beans thoroughly under cool water to remove as many alpha-galactosides as possible.
Soak and rinse dried beans
According to a 2024 study6, soaking dried beans before cooking helps reduce the alpha-galactoside content in two ways:
- Hydrolysis: Alpha-galactosides are broken down within the beans themselves
- Diffusion: Alpha-galactosides are drawn out from inside the beans to the soaking water
Soak dried beans for 8 hours during the day or overnight in a large bowl of cool water. Drain and rinse them before cooking to remove the alpha-galactosides that have leached into the soaking water.
Alternatively, you can use the quick-soak method: Bring a pot of beans and water to a boil for 2 minutes, then turn off the heat, cover the pot, and let the beans sit in the hot water for an hour. Drain the water and cook the beans like normal.
Add vinegar to the soaking water
The same study mentioned above also found that soaking beans in an acidic environment also helped reduce their alpha-galactosidase content.
To replicate this, try adding a quarter-cup of apple cider vinegar to the soaking water. Just be sure to rinse your beans well before cooking since vinegar prevents them from softening as quickly.
Cook your beans extra well
The actual cooking process is also important for reducing alpha-galactosides, so make sure to cook your beans until they’re perfectly soft and tender. This is a great time to use a pressure cooker or Instant Pot if you have one.
Older beans are tougher and will take longer to cook, so leave yourself some extra cooking time just in case you have hard beans.
Blend or mash your beans
Blending or mashing beans into creamy soups, pasta sauces, hummus, or chickpea “chicken” salad will help break down the fiber.
I’ve found this makes them easier to digest for many people and can be a great strategy when including more beans in your diet.
Use herbs
Adding herbs and seasonings like epazote, fennel seeds, asafoetida, and kombu during the cooking process has traditionally been done in many cultures to reduce the gas-producing effects of beans.
Research on these ingredients is scarce, however, so it isn’t clear how effective they are. That said, they’re all safe to consume, so it’s worth giving them a shot (and boosting the flavor of your beans in the process!)
A note about kombu: kombu is also used to make beans less gassy, but it can be exceedingly high in iodine. To reduce the iodine content, boil kombu for 15-30 minutes, discard the water, and then add it to your beans while they cook.
RELATED: The 7 Best Nuts for Vegans
Other easy-digesting plant proteins
Including a variety of foods can help your gut adjust as you increase your bean and fiber intake. Try incorporating one of these protein-rich alternatives to whole beans in your next meal!
Tempeh
I’ve found that many plant-based eaters (myself included) don’t experience a lot of gas after eating tempeh.
This might be because tempeh is a fermented product. Fermentation helps break nutrients down into smaller components, which makes foods easier to digest.
Tofu
Tofu is another soy food that isn’t associated with much gas production. It’s made from soymilk, making it lower in fiber and alpha-galactosides than whole soybeans.
Don’t let the extra processing deter you, though — tofu is still a very nutritious food. It’s an excellent source of plant-based protein and zinc and is one of the best plant-based sources of calcium.
Seitan
Seitan is a popular meat alternative that’s high in protein and has a pleasantly meaty texture. It’s made from wheat flour or vital wheat gluten, so it has fewer alpha-galactosides and less fiber than whole beans.
Note that because its protein content and meaty texture come from wheat gluten, seitan isn’t appropriate for people with Celiac disease or Non-Celiac Gluten Sensitivity.
RELATED: The 16 Best Sources of Protein For a Vegan
Drinking water can also help
Drinking more water is absolutely essential when increasing your fiber intake. The soluble, fermentable fiber found in beans attracts water in the intestines. If you aren’t drinking enough water, it’ll be more difficult for your gut to handle the additional fiber.
That said, you don’t need to overdo it. 7 to 8 cups of water per day is enough for most adults.
Summary
It’s true that increasing your fiber intake by eating more beans can cause some gas and bloating. This is a sign of happy gut bacteria. While uncomfortable, your body will adjust over time and you’ll reap the health benefits!
In the meantime, choosing beans and legumes less likely to cause excess gas can help you ride out those uncomfortable symptoms while still providing your gut microbiome with the fiber it needs to thrive.
That said, you don’t need to avoid any specific type of bean. Choosing canned beans, soaking and draining dried beans, cooking beans until very soft, and blending or mashing your beans are all helpful ways to reduce unwanted gas.
New to a plant-based diet? Check out 12 Vegan Tips for Beginners!
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- Winham DM, Hutchins AM. Perceptions of flatulence from bean consumption among adults in 3 feeding studies. Nutr J. 2011;10:128. Published 2011 Nov 21. doi:10.1186/1475-2891-10-128
- Yu D, Lord N, Polk J, et al. Physical and chemical properties of edamame during bean development and application of spectroscopy-based machine learning methods to predict optimal harvest time. Food Chem. 2022;368:130799. doi:10.1016/j.foodchem.2021.130799
- Elango D, Rajendran K, Van der Laan L, et al. Raffinose Family Oligosaccharides: Friend or Foe for Human and Plant Health?. Front Plant Sci. 2022;13:829118. Published 2022 Feb 17. doi:10.3389/fpls.2022.829118
- Kotha RR, Finley JW, Luthria DL. Determination of Soluble Mono, Di, and Oligosaccharide Content in 23 Dry Beans (Phaseolus vulgaris L.). J Agric Food Chem. 2020;68(23):6412-6419. doi:10.1021/acs.jafc.0c00713
- Kasprowicz-Potocka, Małgorzata & Gulewicz, Piotr & Zaworska-Zakrzewska, Anita. (2022). The content of raffinose oligosaccharides in legumes and their importance for animals. Journal of Animal and Feed Sciences. 31. 10.22358/jafs/149656/2022.
- Avezum L, Ollier L, Siguemoto E, Rajjou L, Mestres C. Hydrolysis and diffusion of raffinose oligosaccharides family products in chickpeas, lentils, and beans under different pH and temperature steeping conditions. Food Res Int. 2024;191:114732. doi:10.1016/j.foodres.2024.114732
