If Beans Bother Your Stomach, These 4 Things Can Help

You’ve probably heard the silly song about beans being the “magical fruit.” And while it’s meant to make kids laugh, there’s some truth to the jingle. For many, eating beans can lead to uncomfortable side effects like gas, bloating or general digestive upset, but it doesn’t have to be that way. 

Beans are one of the most cost-effective, accessible and delicious ways to boost your intake of fiber and plant-based protein. They’re also packed with important nutrients like potassium, magnesium, iron and B vitamins. In fact, research shows that people who eat more beans tend to get more of several nutrients most Americans fall short on, including choline, folate and calcium, and tend to have lower body weight and waist circumference compared to those who skip them.

So, if beans bother your stomach, don’t give up on them just yet. Dietitians shared their favorite simple tricks—from choosing the right bean to how you cook them—to help you enjoy the health benefits of beans without the stomach ache. 

Start Small

“If you don’t consume beans regularly, introducing them gradually can help build your gut’s tolerance to them by adjusting the gut microbiome,” says Avery Zenker, RD. One reason why beans can produce an increase in gas is because of their high levels of galacto-oligosaccharides (GOS), a non-digestible, rapidly fermenting carbohydrate.

While starting small will help reduce symptoms, don’t expect to get off the hook completely if you’re just beginning to add beans into your routine. “Some gas and bloating when initially introducing beans is normal,” says Zenker, who recommends starting with just a quarter cup per day or less as you adjust. Within about two weeks of adding beans to your diet, you should start to notice your gas levels returning to baseline.

Soak and Rinse Them

“If you’re cooking dry beans, soak them overnight and discard the soaking water before cooking. This helps remove some of the gas-producing compounds like oligosaccharides,” says Sapna Peruvemba, M.S., RDN. 

How long should you soak dried beans? Research shows that soaking beans for at least six hours may help reduce the gas-producing GOS content by 10 to 40 percent, depending on the type of bean. After soaking your beans, you’ll want to rinse them thoroughly to remove any GOS that leached into the water. “If you’re using canned beans, rinse them thoroughly under running water to reduce those same compounds and excess sodium,” says Peruvemba. 

Choose a Different Type of Bean

If one type of bean seems to cause uncomfortable gas, bloating, or cramping, try switching to a different variety. In one older, small study, 50 percent of participants experienced an increase in gas when adding half a cup of pinto or baked beans to their daily diet, but only 19 percent experienced this symptom when eating lower-fiber black-eyed peas.

“Lentils (including brown, green and red), mung beans, adzuki beans, fava beans, split peas, edamame and black eyed peas tend to be the easiest to digest and cause the least discomfort,” says Zenker. But, because every person’s gut microbiome operates a little differently, you may have to do some experimenting to see which type of bean you tolerate best. 

Try a Digestive Enzyme

The reason GOS causes our stomachs such distress is that we don’t have the enzyme needed to digest it. “Taking a digestive enzyme like alpha-galactosidase with your first bite can help reduce gas and bloating by breaking down the fibers found in beans,” says Keren Reiser, RD.

In most cases, a digestive enzyme will start working to break down fibers and sugars before they reach the colon, where they would otherwise be fermented by bacteria and release gas as a byproduct. But if you’re eating large amounts of beans, you may still experience some discomfort, even with an enzyme. 

With any supplement, make sure to check with a healthcare provider before trying something new, and prioritize supplements that are independently verified for safety.  

Other Tips for Improving Gut Health

• Go low and slow with fiber: Whether you’re increasing your intake of beans or increasing your overall fiber intake, the key is to avoid too much too fast. “Fiber is so important for optimal gut health, but it really needs to be introduced slowly,” says Liz McMahon, M.P.H., RDN, who recommends starting with small portions of fiber-rich foods and drinking plenty of water. 
• Try deep breathing before eating: If you’re anticipating an upset stomach, that stress may increase the chances of your worries coming true. Through the gut-brain axis (or the connection between how your gut and brain communicate), psychological stress can disrupt digestion and motility while influencing the gut microbiome. “Try diaphragmatic breathing before eating to help prepare your gut for digestion and ease potential discomfort,” says Amy Brownstein, M.S., RDN. 
• Go for a walk after eating: “A short walk—just 15 to 30 minutes—after a bean-rich meal can help support digestion and reduce bloating,” says Peruvemba. One small study found that a 10- to 15-minute walk after eating was as effective as prokinetic medication at relieving fullness and bloating symptoms.

Our Expert Take 

Beans are a nutrient-rich food with a number of health benefits, but can also cause gas and bloating for some people. The good news is that you don’t have to avoid legumes; you may just need to take a few extra steps to reduce the gas-producing effects of beans. By starting with small portions, choosing a lower-fiber bean, soaking and rinsing them before eating, and using a digestive enzyme if needed, you can comfortably enjoy the health benefits and flavors of beans.