Why Do Beans Cause Gas? - Sharon Palmer, The Plant Powered Dietitian (2024)

Ever ask yourself, why do beans cause gas? What causes bloating after eating beans or other pulses, like lentils or dried peas? What can I do about gastrointestinal distress after eating pulses? I’m answering your top questions so you can enjoy healthy beans, lentils and peas without the distressing gas.

“Beans give me gas. They make me bloat. I just can’t tolerate them.” I hear this all the time! I get all sorts of questions about eating beans and other pulses. Why do beans cause gas? Why do beans make you fart? What causes bloating after eating pulses? What can I do about gastrointestinal distress after eating beans?

In fact, gastrointestinal intolerance (bloating, cramping, gas) is really one of the main reasons people avoid one of the healthiest foods on the planet—pulses, a group of foods that includes beans, lentils, and dried peas. And when it comes to gastrointestinal side effects from eating pulses, there are some tricks to enjoying them as well. Have no fear—you really CAN eat beans! I’m answering your top questions on how to eat pulses—beans, lentils, and peas—with minimal GI distress today on the blog.

Why Do Beans Cause Gas?

Question:

What do I do about eating pulses if they cause my gastrointestinal distress?

Sharon’s Answer:

That is such a great question. And it’s one that I get all of the time. Some people experience gastrointestinal (GI) symptoms, such as bloating, gas, and stomach cramps when they eat pulses, like beans, lentils, and peas. That’s because pulses contain large amounts of indigestible carbohydrates (fibers) that are fermented in the GI tract resulting in the formation of gas. In fact, this process of fermentation of fiber in the gut brings about positive health benefits. And fiber is what feeds your gut microflora, which we now know is so important for digestive and immune health and beyond. Gas is a normal function of a healthy body, and many people on typical Western diets—notoriously deficient in fiber—may not be in touch with an appropriate level of gas. A recent study found that people’s concerns about flatulence from eating beans may be exaggerated; actual results of increased flatulence related to eating beans was small.

What Are Pulses?

Fiber queens, pulses are healthy, whole plant foods that are rich in protein, essential vitamins and minerals, and phytochemicals. They are part of the legume food group, which also includes soybeans, and fresh beans, like green beans and sweet peas. Pulses are specifically the dried bean, peas, and lentil category of foods, such as black beans, kidney beans, pinto beans, chickpeas, black-eyed peas, split peas, and the many types of lentils, such as red, black, brown and green. Pulses are linked with multiple health benefits, such as reduced risk of heart disease, diabetes, cancer, and obesity.

Natural body functions aside, there are a few things you can do to help tolerate pulses better. And remember, don’t give up on pulses just because you think you “can’t tolerate” them. These plant foods are linked with multiple benefits, including reduced risk of heart disease, type 2 diabetes, obesity, and even a lower carbon footprint! So, try these tips:

• Start out slow. If you are currently eating a low-fiber diet, piling up on pulses right out of the gate can cause problems for some. Some studies suggest that gradual exposure to pulses helps reduce potential symptoms. Start with a few ½ cup cooked servings per week and build from there.
• Drink lots of water. High intakes of fiber without water can cause GI concerns, such as constipation. Remember to hydrate throughout the day.
• Soak your beans. Soaking your pulses in water, then draining off the water and adding fresh water for cooking can help reduce compounds in the beans that may cause GI distress.
• Sprout your pulses. Limited research suggests that sprouting pulses (see my blog on how to sprout pulses here) may make their carbohydrates more digestible.
• Don’t overdo. The current recommendation for fiber is 25 grams per day for women and 38 for men. If you are eating a lot of fiber-rich plant foods you can easily double that amount or more! It’s good to eat a lot of fiber, but at some point (which varies for people on an individual basis) you may start experiencing GI symptoms. Pulses are one of the richest sources of fiber on the planet, followed by whole grains, nuts, seeds, vegetables, and fruits. If you are experiencing problems, you may want to limit your pulse intake to no more than 1 cup of cooked beans, lentils, or dried peas per day, and rely on other sources of plant proteins, such as soy foods, peanuts, nuts, and seeds to provide protein in your diet.

Eat and Live Well,

Sharon

Check out other nutrition questions I’m answering at The Plant-Powered Dietitian:

Does Roasting Veggies Ruin Nutrients?
Is “Clean Eating” a Healthy Lifestyle?
How to Prepare Dried Beans to Avoid Antinutrients

Try some of my favorite pulses products here:

• Lima beans
• Black beans
• Organic pinto beans
• Refried beans

Check out one of my favorite online purveyors of healthful, plant-based, sustainable organic foods and products, Thrive Market. Get 25% off today by grabbing this discount code today!

Challenge yourself to go vegan in just 30 days with this free vegan toolkit.

Image: BEST Vegetarian Refried Beans, Sharon Palmer, MSFS, RDN

*This post may include sponsored or affiliate links.