Do Canned Chickpeas Cause Bloating? Unpacking the Digestive Dilemma

December 14, 2025 •

4 min read

Up to 50% of people report increased flatulence when first adding beans to their diet, though symptoms often subside with regular consumption. If you have ever wondered, 'Do canned chickpeas cause bloating?', you are not alone; it's a common digestive issue stemming from specific carbohydrates found in legumes.

Quick Summary

Canned chickpeas can cause bloating due to hard-to-digest carbohydrates and fiber, but preparation and portion control can mitigate the effect. Rinsing canned chickpeas removes some gas-causing compounds, making them easier on the stomach for many people.

Key Points

Oligosaccharides are the Culprit: Complex sugars in chickpeas that our bodies can't digest lead to fermentation and gas in the large intestine.
Rinsing Reduces Bloating: Draining and thoroughly rinsing canned chickpeas washes away many of the gas-causing oligosaccharides that have leached into the can's liquid.
Go Gradually: For those not used to a high-fiber diet, introducing chickpeas slowly in smaller portions can help your digestive system adapt over time.
Portion Size Matters for IBS: For individuals with IBS, a small portion (approx. 42g) of rinsed canned chickpeas may be low-FODMAP and well-tolerated, while larger amounts can trigger symptoms.
Spices Can Help: Incorporating digestive aids like cumin, fennel, and ginger into chickpea dishes can help reduce discomfort.
Canned vs. Dried Differences: Canned chickpeas generally cause less gas than dried ones, as some oligosaccharides are removed during processing and rinsing.

Why Chickpeas Can Cause Bloating

The primary reason chickpeas, both canned and dried, can lead to bloating is their complex carbohydrate content. These include specific sugars known as oligosaccharides, primarily raffinose and stachyose. Unlike simpler sugars, our bodies lack the enzymes needed to break down oligosaccharides in the small intestine. As a result, these compounds travel to the large intestine where they are fermented by gut bacteria, producing gas as a byproduct. This fermentation process can lead to bloating, discomfort, and flatulence.

Additionally, chickpeas are an excellent source of dietary fiber, and a sudden increase in fiber intake can overwhelm the digestive system. While fiber is crucial for digestive health, a rapid change can cause gas and bloating as the gut adjusts. For people with sensitive digestion or Irritable Bowel Syndrome (IBS), these effects can be more pronounced, as they may have heightened gut sensitivity. The outer skin of the chickpea, which contains concentrated fibers and oligosaccharides, can also contribute to the issue.

The Role of Canning and Preparation

For many people, canned chickpeas are often better tolerated than their dried counterparts. The canning process itself, which involves soaking and cooking the chickpeas, can cause some of the gas-causing oligosaccharides to leach out into the surrounding brine. However, to maximize this effect, it is critical to prepare them correctly.

How to Minimize Bloating with Canned Chickpeas

Rinse Thoroughly: The most effective step is to drain the liquid from the can and rinse the chickpeas under running water for at least a minute. This washes away a significant portion of the soluble oligosaccharides and also reduces the high sodium content. Some dietitians suggest that while some oligosaccharides are removed, the impact may vary among individuals.
Add Digestive-Friendly Spices: Incorporating certain spices known to aid digestion can help. Cumin, fennel, ginger, and asafoetida are all used in various cuisines to help mitigate the gassy effects of legumes.
Start with Small Portions: If you are not accustomed to eating a lot of fiber, introduce chickpeas into your diet gradually. Your gut microbiome will adapt over time, and regular, small servings can train your system to handle them more effectively, reducing long-term discomfort.
Try Thorough Cooking: Even though they are pre-cooked, simmering canned chickpeas for another few minutes in fresh water with spices can improve digestibility.
Consider Digestive Enzymes: Over-the-counter supplements containing the enzyme alpha-galactosidase (like Beano) can help break down the complex sugars before they reach the large intestine.

The Low FODMAP Diet and Chickpeas

For individuals with IBS, following a low FODMAP diet is often recommended to manage symptoms. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Chickpeas are generally considered a high FODMAP food due to their oligosaccharide content. However, canned chickpeas can be a low FODMAP food in small servings, specifically around ¼ cup (or 42g) per meal, when they are properly rinsed and drained. This is because the water-soluble FODMAPs leach into the canning liquid, which is then discarded. Larger portions will increase the FODMAP load and are more likely to trigger symptoms. This demonstrates that preparation method and portion control are key for sensitive individuals.

Canned vs. Dried Chickpeas: A Comparison


Feature	Canned Chickpeas	Dried Chickpeas
Convenience	Very high; ready to use after rinsing.	Low; requires soaking and cooking time.
Oligosaccharides	Lower due to leaching into canning brine; reduced further by rinsing.	Higher concentration, though soaking can reduce levels.
Preparation Effort	Minimal; drain and rinse.	Substantial; requires soaking overnight, changing water, and cooking thoroughly.
Cost	Generally more expensive per pound.	More budget-friendly in bulk.
Taste	Can sometimes have a slightly metallic taste from the can.	Fresher, nuttier flavor.
Control over Ingredients	Limited; includes preservatives and added sodium unless low-sodium type is purchased.	Complete control over flavor, salt, and spices.
Bloating Potential	Lower potential than un-soaked dried chickpeas, especially if rinsed.	Higher potential if not properly soaked, but proper preparation greatly reduces it.

Conclusion

Ultimately, canned chickpeas can cause bloating, but it is not an inevitability. The primary culprits are the naturally occurring oligosaccharides and high fiber content. However, with simple techniques, the discomfort can be significantly reduced. Thoroughly rinsing and draining canned chickpeas is the single most effective step. Introducing them into your diet gradually, paying attention to portion sizes, and incorporating digestive-friendly spices are also excellent strategies. For those with severe sensitivity or IBS, small, rinsed portions of canned chickpeas are often well-tolerated. By understanding the 'why' behind the bloating and applying these straightforward tips, you can continue to enjoy this nutrient-rich legume with less digestive distress. For more information on legumes, you can consult The Bean Institute, a valuable resource on bean-related nutrition.

Frequently Asked Questions

Canned chickpeas cause bloating because they contain high levels of oligosaccharides, a type of carbohydrate that our bodies cannot fully digest. When these reach the large intestine, gut bacteria ferment them, producing gas and causing bloating.

Yes, rinsing canned chickpeas thoroughly under running water can significantly reduce bloating. The gas-causing oligosaccharides are water-soluble and leach into the canning liquid, so rinsing flushes many of them away.

While fresh chickpeas are high in FODMAPs, canned chickpeas are considered low FODMAP in small, rinsed, and drained portions (approximately 42g). This is because the canning process reduces the FODMAP content.

It is recommended to drain the canning liquid and rinse the chickpeas under running water for at least one minute. Agitating them while rinsing ensures most of the remaining soluble oligosaccharides are washed away.

Yes, aside from rinsing, you can incorporate digestive spices like cumin or fennel during cooking. Starting with smaller portions and gradually increasing your intake over time also helps your body adjust.

Not necessarily. Dried chickpeas also contain oligosaccharides. To reduce gas, they must be soaked overnight (with the water changed multiple times), rinsed, and cooked thoroughly. Canned chickpeas, when properly rinsed, are often easier to tolerate for many people due to the pre-processing.

Yes, studies have shown that as your gut microbiome adjusts to a higher fiber diet, symptoms like bloating and gas can decrease. Gradually increasing your intake is key to building tolerance.