What are the least gassy beans to eat? - The Environmental Literacy Council (2025)

The quest for delicious, healthy, and easily digestible beans is a common one. While beans are nutritional powerhouses, packed with fiber, protein, and essential nutrients, their reputation for causing gas and bloating often precedes them. The good news is that not all beans are created equal when it comes to gas production. The least gassy beans are generally considered to be those with lower levels of oligosaccharides, complex sugars that the human digestive system struggles to break down. When these sugars reach the large intestine, they are fermented by gut bacteria, producing gas as a byproduct.

The top contenders for the title of “least gassy beans” are:

• Lentils: Often hailed as the gentlest of legumes, lentils are easy to digest and rarely cause significant gas. They come in various colors, including green, brown, red, and yellow, each with a slightly different flavor and texture, offering versatility in cooking.
• Mung Beans: These small, green beans are known for their mild flavor and tender texture. They are exceptionally gentle on the digestive system and are frequently recommended for people who are sensitive to other beans.
• Adzuki Beans: Also called “red beans,” adzuki beans are smaller and sweeter than other beans. They’re easily digestible and are commonly used in Japanese and other Asian cuisines.
• Black-Eyed Peas (or Beans): Despite their name, they’re technically beans and are one of the least problematic when it comes to gas. They have a slightly nutty flavor and a creamy texture.

These beans are generally considered less likely to cause gas and bloating, making them a great choice for those who are sensitive to other bean varieties or are just starting to incorporate more beans into their diet. They are also easier to digest than some of the larger, more complex beans.

Understanding the Science Behind Bean-Induced Gas

It’s helpful to understand why certain beans cause more gas than others. The primary culprits are oligosaccharides like raffinose, stachyose, and verbascose. These complex carbohydrates are difficult for the small intestine to digest, so they pass largely intact into the large intestine. There, they are fermented by gut bacteria, leading to the production of gases like hydrogen, carbon dioxide, and methane. The specific types and quantities of these sugars vary from bean to bean, influencing their gassiness profile.

Tips for Reducing Gas From Beans

Even if you choose less gassy beans, employing certain preparation and cooking techniques can further minimize the chance of experiencing discomfort:

• Soaking: Soaking dried beans for at least eight hours or overnight, and then discarding the soaking water, can dramatically reduce the number of oligosaccharides.
• Rinsing: Thoroughly rinsing canned beans before use removes some of the remaining starches.
• Slow Cooking: Cooking beans slowly and thoroughly helps break down these complex sugars.
• Spices and Herbs: Adding spices like epazote, ginger, or cumin can aid digestion and reduce gas production.
• Baking Soda: Adding a small amount of baking soda to the soaking or cooking water can help to break down gas-producing components. A teaspoon of baking soda per 4 quarts of water is a good measure.

Combining Beans with Other Foods

Also consider the following when eating beans:

• Eat slowly: Chewing food thoroughly aids digestion.
• Fruit & Sugar Timing: Eat fruit or sugary foods 2 to 3 hours away from meals that contain beans, as beans are slow to digest.
• Protein Combinations: Avoid mixing too many protein sources in one meal, and remember that beans are a source of protein.
• Avoid Potatoes: Potatoes can interfere with the digestion of beans; do not include them in the same meal.

Frequently Asked Questions (FAQs)

1. Which beans are known to be the most gassy?

The most gassy beans tend to be soybeans, black beans, navy beans, pinto beans, and kidney beans. These beans typically contain higher amounts of the troublesome oligosaccharides.

2. Are canned beans as gassy as dried beans?

Canned beans can still cause gas, although some of the gas-producing components may have been released during the canning process. Rinsing canned beans thoroughly before use is always advisable to further reduce gas.

3. Does soaking beans really make a difference in gas production?

Absolutely! Soaking dried beans overnight or for at least 8 hours, and then discarding the soaking water, can significantly reduce the amount of gas-causing sugars. This simple step is highly effective and should be part of your standard bean preparation.

4. Is it better to use fresh or dried beans to reduce gas?

Dried beans, when properly soaked and cooked, can be less gassy than improperly prepared canned or fresh beans. The soaking and rinsing processes are key to reducing gas, regardless of the type of bean.

5. Are there any spices that help prevent gas from beans?

Yes! Certain spices like epazote, ginger, cumin, and ajwain have carminative properties that can help reduce gas and bloating. Adding about a tablespoon of epazote to a pot of cooking beans is often recommended.

6. Does baking soda help reduce gas in beans?

Yes, baking soda helps break down some of the beans’ natural gas-making sugars making them easier to digest. Add a teaspoon of baking soda to 4 quarts of water, add beans, bring to a boil, then prepare as usual.

7. What is the best way to cook beans to reduce gas?

Slow cooking beans is generally better for digestion and helps break down complex sugars. It’s best to cook beans at a low temperature for a long period for best results.

8. What are some non-gassy foods to eat with beans?

To reduce the chance of gas, try combining beans with non-starchy vegetables, rice, quinoa, or oats. Avoid foods that are difficult to digest in the same meal.

9. Are chickpeas considered a gassy bean?

Chickpeas can be moderately gassy for some people, though many individuals do not experience issues with them. Soaking, rinsing, and proper cooking can help reduce any potential problems.

10. Are cannellini beans gassy?

Cannellini beans can cause gas due to their fiber content. Soaking them overnight will usually mitigate such problems.

11. Do smaller beans digest more easily?

Yes, in general, smaller beans such as adzuki, lentils, mung beans, and peas digest more easily.

12. What foods are least likely to cause gas and bloating?

Foods less likely to cause gas include meat, poultry, fish, eggs, non-starchy vegetables, and fruits (in moderation).

13. What about vinegar, will it reduce gas in beans?

Vinegar or tomatoes will work to help break down the sugars by cooking them in something acidic. This will aid in digestion.

14. Why add baking soda to beans when cooking?

Baking soda creates an alkaline environment that shortens soaking and cooking time while also preserving the skin of the beans. This also keeps the color vibrant and makes the texture creamier.

15. How long after eating beans will gas start?

Gas will usually result from food consumed six to eight hours prior, the amount of time it typically takes food to travel through your digestive system to the colon.

By understanding the science behind bean-induced gas, choosing the right bean varieties, and implementing these helpful preparation techniques, you can enjoy the many health benefits of beans without the discomfort of unwanted gas and bloating.