Do Green Beans Cause Gas? Answering Your Digestive Questions

December 12, 2025 •

4 min read

According to a study published in the journal Nutrients, most people who increase their legume intake will experience an initial period of gas and bloating, but these symptoms often subside as the body adjusts. This helps answer the question, do green beans cause gas? While generally considered a mild culprit compared to other legumes, green beans contain compounds that can lead to gas production for some individuals.

Quick Summary

Green beans can cause gas due to their soluble fiber and oligosaccharide content, which are fermented by gut bacteria. This discomfort is often temporary, especially with gradual dietary changes. Proper cooking and preparation can minimize gas for those with sensitive digestive systems, like individuals with IBS. The nutritional benefits of green beans, including fiber and vitamins, make them a valuable part of a healthy diet,.

Key Points

Oligosaccharides are the cause: Green beans contain complex sugars called oligosaccharides that are fermented by gut bacteria, producing gas.
Less gas than dried beans: Because they are immature, green beans contain fewer oligosaccharides than mature legumes like pinto or kidney beans, resulting in less gas.
Proper cooking is key: Cooking green beans neutralizes hard-to-digest compounds, such as lectins, making them easier on your digestive system.
Increase intake gradually: If you are not used to a high-fiber diet, introduce green beans slowly to allow your gut to adapt and minimize initial bloating.
Regular consumption helps: Studies show that consistent intake of legumes can help your digestive system adapt over time, and perceived flatulence often decreases.
Portion size matters for IBS: Individuals with IBS should stick to low-FODMAP portion sizes (e.g., 75g) to avoid triggering symptoms from sorbitol and mannitol.
Use simple mitigation techniques: Rinsing canned beans and taking digestive enzyme supplements can also help reduce gas,.

The Science Behind Legumes and Gas Production

The perception that beans cause gas is rooted in science, but the severity and likelihood of this side effect vary greatly from person to person. The primary culprits are two types of carbohydrates: soluble fiber and complex sugars known as oligosaccharides, particularly raffinose. Unlike most sugars, the human body lacks the enzymes needed to break down oligosaccharides in the small intestine. As a result, these compounds travel undigested to the large intestine, where they are fermented by beneficial gut bacteria. This fermentation process releases hydrogen, carbon dioxide, and sometimes methane, which produces intestinal gas and can lead to feelings of bloating or flatulence.

Why Green Beans Are Different from Other Beans

Compared to mature, dried beans like kidney or pinto beans, green beans have a lower concentration of gas-producing oligosaccharides,. This is because green beans are harvested in their immature pod state, before the seeds have fully developed their full complement of complex sugars. This means they are less likely to cause significant gastrointestinal distress for most people, especially when consumed in moderation. However, individuals with a sensitive digestive system, such as those with Irritable Bowel Syndrome (IBS), may still experience symptoms. Green beans also contain dietary fiber, which is crucial for digestive health and regularity but can cause gas if your body is not used to a high-fiber diet.

How to Reduce Gas from Eating Green Beans

For those who find green beans, or any high-fiber food, causes digestive discomfort, there are several simple and effective strategies to mitigate gas production.

Increase Intake Gradually: Introduce green beans into your diet slowly to allow your gut microbiota to adapt. Start with a small serving, like a quarter-cup, and increase the amount over several weeks.
Thorough Cooking: Raw green beans contain lectins and other compounds that can be harder to digest. Cooking them thoroughly neutralizes these compounds, making them easier on your digestive system,.
Rinse Canned Beans: Canned green beans often sit in liquid that contains some of the gas-producing sugars. Rinsing them well under cold water before cooking can help remove these sugars and reduce potential gas.
Use Digestive Aids: Over-the-counter enzyme supplements, like Beano, contain the enzyme alpha-galactosidase, which helps break down the complex sugars that cause gas.
Hydrate Well: Drinking plenty of water helps move fiber through your digestive tract more efficiently, which can reduce gas and bloating.

Comparison Table: Green Beans vs. Other Legumes


Feature	Green Beans	Kidney Beans	Lentils
Carbohydrate Type	Contains oligosaccharides and fiber, but in lower concentrations than dried beans.	High in oligosaccharides (raffinose, stachyose) and fiber, making them more gas-producing.	Higher in fiber and oligosaccharides than green beans, but often less than kidney beans.
Cooking Requirements	Requires less cooking time. Thrives with steaming or sautéing.	Requires soaking and prolonged cooking to neutralize toxins and reduce oligosaccharides.	Quick to cook and does not require soaking like dried beans.
Impact on IBS	Low-FODMAP in specific portion sizes (e.g., 75g), making them more tolerable for many.	Generally considered high-FODMAP and can be a significant trigger for IBS symptoms.	Varying FODMAP content; some types may be low-FODMAP in small portions.
Preparation to Reduce Gas	Primarily involves proper cooking. Canned versions can be rinsed to reduce residual sugars.	Soaking overnight, rinsing multiple times, and cooking with fresh water is recommended.	Can be soaked to reduce gas-causing compounds, though not as critical as with dried beans.

Conclusion: The Final Verdict on Green Beans and Gas

While green beans contain the fiber and oligosaccharides that can cause gas, the amount is significantly lower than in many other legumes. This means they are far less likely to be a major source of gas for most individuals, especially when consumed as part of a balanced diet. The key takeaway is that your digestive system will likely adjust with consistent consumption. By cooking green beans properly and introducing them into your diet slowly, you can enjoy their numerous health benefits, such as high fiber, vitamins, and antioxidants, without excessive discomfort. If you have a sensitive stomach or a condition like IBS, pay attention to portion sizes and preparation methods, and consider seeking advice from a registered dietitian. For those with persistent or severe issues, it's always best to consult a healthcare provider to rule out underlying conditions.

References and Further Reading

Healthline. Can You Eat Green Beans Raw?
The IBS Dietitian. Are Green Beans Low FODMAP?
Nutrition Journal. Perceptions of flatulence from bean consumption among adults in 3 feeding studies
Everyday Health. Why Beans Cause Stomach Cramps

Frequently Asked Questions

Green beans can cause gas because they contain soluble fiber and complex carbohydrates called oligosaccharides that cannot be digested in the small intestine. Instead, they are fermented by bacteria in the large intestine, releasing gas as a byproduct.

No, green beans are generally less gas-producing than mature, dried beans like kidney beans or chickpeas. This is because they are harvested when immature, containing lower levels of the oligosaccharides responsible for gas production.

Yes, proper cooking helps. Boiling green beans for a sufficient amount of time can reduce the amount of gas-causing compounds. Additionally, cooking neutralizes lectins found in raw green beans, which can cause digestive issues.

Many people with IBS can tolerate green beans well, especially when eaten within low-FODMAP portion sizes (around 75 grams). For those with high sensitivity, larger portions may still cause discomfort due to higher levels of sorbitol.

Rinsing canned green beans thoroughly before eating can reduce the gas-producing sugars, as some of these sugars leach into the canning liquid. With proper rinsing, canned beans can be a less gas-intensive option.

To prevent gas, introduce green beans into your diet gradually, cook them thoroughly, rinse canned versions, stay hydrated, and consider using over-the-counter enzyme supplements if needed,.

No, not everyone experiences significant gas from green beans. The effect varies depending on an individual's unique gut microbiome, digestive health, and portion size. Studies show that a large percentage of people report no or minimal discomfort.