Are lentils easier to digest than beans?

December 15, 2025 •

4 min read

Many people experience digestive discomfort, such as gas and bloating, after eating legumes due to indigestible complex carbohydrates called oligosaccharides. But are lentils easier to digest than beans? For most people, the answer is yes, primarily due to differences in carbohydrate content and their shorter cooking time.

Quick Summary

Lentils are generally easier on the stomach than larger beans because they contain fewer gas-producing oligosaccharides. Proper preparation, including soaking, and a gradual dietary introduction are key to improving the digestibility of all legumes.

Key Points

Lentils are easier to digest: Generally, lentils contain fewer gas-producing oligosaccharides than larger beans, making them a gentler option for the stomach.
Preparation is key for all legumes: Proper soaking of dried beans, rinsing of canned varieties, and thorough cooking can dramatically reduce the compounds that cause gas and bloating.
Start with smaller portions: If you are not used to eating legumes, introduce them slowly into your diet to allow your gut bacteria to adapt to the increased fiber intake.
Add digestive-friendly spices: Herbs and spices like cumin, ginger, or fennel seeds can be added during cooking to aid digestion and minimize gas.
Smaller varieties are often less gassy: Split red and yellow lentils are especially known for their mildness on the digestive system compared to larger, heartier beans.
Fiber is good, but can cause bloating: The high fiber in legumes is beneficial for gut health, but a sudden increase can cause temporary bloating until your body adjusts.

Understanding the Digestive Challenges of Legumes

Legumes, including both lentils and beans, are celebrated for their nutritional benefits, from protein and fiber to essential vitamins and minerals. However, many people find they cause digestive distress, namely gas and bloating. This is primarily caused by two factors: complex carbohydrates called oligosaccharides and high fiber content.

The Role of Oligosaccharides

Human beings lack the enzyme, alpha-galactosidase, needed to break down oligosaccharides in the small intestine. As a result, these sugars travel undigested to the large intestine, where beneficial gut bacteria ferment them. While this fermentation process is a sign of a healthy gut microbiome, it releases gas that can lead to discomfort, bloating, and flatulence. Different types of legumes contain varying levels of these gas-producing compounds.

Fiber and Gradual Introduction

Legumes are also very rich in fiber. A sudden increase in fiber intake, even from a nutritious source, can overwhelm the digestive system and cause temporary symptoms like gas and bloating. This is why experts recommend gradually increasing your intake of beans and lentils to allow your gut bacteria and digestive system to adapt over time. For most people, regular consumption of legumes can significantly reduce initial discomfort.

Lentils vs. Beans: A Digestibility Comparison

So, why are lentils often considered the more digestible option? The primary reason lies in their size and composition. Lentils are much smaller and have a different nutritional profile than larger, denser beans like kidney or navy beans.

The Factors That Make Lentils Easier

Lower Oligosaccharide Content: Smaller, flatter lentils, especially the split red and yellow varieties, generally contain fewer of the gas-producing oligosaccharides compared to many larger beans. This means less fermentation and less gas in the large intestine.
Faster Cooking Time: Lentils cook much faster than most dried beans and do not require pre-soaking. Their shorter cooking time can contribute to them being easier to break down.
Reduced Phytate Content: Some sources suggest lentils have a lower phytate content than certain beans, which can improve mineral absorption and overall digestibility, especially when cooked properly.

The Challenges with Larger Beans

Higher Oligosaccharide Load: Larger, thicker-skinned beans, such as kidney beans, black beans, and chickpeas, typically contain a higher concentration of oligosaccharides.
Need for Soaking: To mitigate the high levels of anti-nutrients and oligosaccharides, dried beans require a longer preparation time, including an overnight soak. Skipping this step can lead to more significant digestive issues.

Comparison Table: Lentils vs. Larger Beans


Factor	Lentils (Split Red, Yellow)	Larger Beans (Kidney, Black)
Oligosaccharide Content	Lower	Higher
Cooking Time	Faster (No pre-soak required)	Slower (Requires longer cooking)
Soaking Requirement	Optional or short soak	Essential for digestibility
Digestive Effect	Less gas and bloating	Can cause more gas and bloating
Example Types	Red, yellow, brown	Kidney, black, pinto, navy

How to Improve Digestibility for All Legumes

Regardless of whether you choose lentils or beans, proper preparation is key to minimizing digestive discomfort and unlocking their full nutritional potential.

1. Always Soak Dried Beans: Soaking dried beans overnight (8-12 hours) in plenty of water helps release the gas-producing oligosaccharides. Discard the soaking water and rinse the beans thoroughly before cooking. A quick-soak method involves boiling beans for 2-3 minutes, then soaking for an hour.

2. Rinse Canned Legumes: Just like dried beans, canned varieties contain starches that can cause gas. Rinsing them well under running water before use helps to remove these compounds.

3. Cook Thoroughly: Ensure all legumes are cooked completely until tender. Undercooked beans and lentils are harder to digest. Pressure cooking is an excellent method for breaking down tough fibers.

4. Add Digestive Aids During Cooking: Incorporating herbs and spices like cumin, fennel, asafoetida (hing), or ginger can help stimulate digestion and reduce gas. Some cooks also add a strip of kombu seaweed to the pot to help break down indigestible sugars.

5. Start Small and Increase Gradually: If your diet is low in fiber, introduce legumes in small portions (e.g., 2-4 tablespoons) and gradually increase the amount over several weeks. Your body will build up a tolerance.

6. Chew Your Food Well: Thoroughly chewing your food is the first step in the digestive process. Chewing beans and lentils well helps break down the outer skins and starches, making it easier for your body to process them.

Conclusion: Choosing the Right Legume for You

In conclusion, if you are particularly sensitive to gas and bloating from legumes, lentils—especially split red and yellow varieties—are generally easier to digest than larger, thicker-skinned beans due to their lower oligosaccharide content and faster cooking time. However, the key to enjoying all legumes without significant digestive discomfort lies in preparation. By soaking, rinsing, and cooking them thoroughly, you can significantly reduce the compounds that cause gas. Ultimately, the best approach is to listen to your body, introduce legumes gradually, and choose the preparation methods that work best for you. For more information on why beans cause gas and effective tips for reduction, consult resources from The Bean Institute.

Resources to Explore

## Final Thoughts on Legume Digestibility Whether you opt for lentils or beans, they are both highly nutritious additions to a healthy diet. The common misconception that they must cause gas and bloating can be overcome with a little knowledge and proper preparation. Experiment with different varieties and cooking methods to find what suits your digestive system best. Remember that a little gas is a natural byproduct of fiber fermentation and is a sign that beneficial bacteria in your gut are hard at work.

Frequently Asked Questions

Legumes contain complex carbohydrates called oligosaccharides that the human body cannot fully digest in the small intestine. When these reach the large intestine, gut bacteria ferment them, a process that releases gas and can cause bloating.

Smaller legumes and beans with thinner skins are typically easier to digest. Mung beans, black-eyed peas, and adzuki beans are generally considered more digestible than larger types like kidney or navy beans.

Yes, soaking dried beans for at least 8-12 hours and discarding the water is a proven method to remove many of the gas-producing oligosaccharides. This significantly improves their digestibility and reduces bloating.

To reduce gas from lentils, especially brown or whole green lentils, you can try a short soak before cooking. Cooking them thoroughly and adding digestive spices like cumin or ginger can also be effective.

Canned beans can be easier to digest because the canning process breaks down some of the complex carbohydrates. Rinsing them thoroughly before use is still recommended to wash away residual starches.

Yes, pressure cooking is a highly effective way to break down the hard-to-digest components in legumes, including oligosaccharides and lectins, resulting in a softer, more digestible product in a shorter amount of time.

As you eat legumes regularly, your gut microbiome adapts to the increased fiber and oligosaccharides. The beneficial bacteria that ferment these compounds become more efficient, which can lead to a significant reduction in gas and bloating over several weeks.