Do Peas Cause Gas Like Beans? The Digestive Truth About Legumes

January 8, 2026 •

4 min read

According to a 2011 study in Nutrition Journal, less than 50% of participants reported increased flatulence from pinto beans in the first week, and this perception dropped significantly thereafter. Yet, the question remains: do peas cause gas like beans, and what causes this common digestive discomfort?

Quick Summary

Peas and beans both contain fermentable carbohydrates like raffinose and high fiber, which gut bacteria break down to produce gas. Sensitivity, cooking methods, and gut adaptation heavily influence the effect.

Key Points

Similar Compounds Cause Gas: Both peas and beans contain Raffinose Family Oligosaccharides (RFOs), complex sugars fermented by gut bacteria, which produce gas.
Fiber is a Factor: The high fiber content in both legumes contributes to gas, especially if introduced into the diet too quickly.
Individual Responses Vary: Some people may be more sensitive to legumes than others, and a study found black-eyed peas caused less initial gas than pinto beans.
Preparation is Key: Soaking dried legumes, rinsing canned ones, and cooking them thoroughly can reduce the gas-causing compounds and aid digestion.
Gut Adaptation Helps: Consuming legumes regularly allows your gut microbiome to adapt over time, often reducing symptoms of gas and bloating.
Enzymes Provide Relief: Over-the-counter supplements like Beano, which contain alpha-galactosidase, can help break down the complex sugars before fermentation occurs.

Understanding the Gassy Culprits in Legumes

Both peas and beans belong to the legume family, and they share common compounds responsible for causing gas and bloating. The primary culprits are complex carbohydrates known as Raffinose Family Oligosaccharides (RFOs). Humans lack the enzyme alpha-galactosidase, which is necessary to break down these sugars in the small intestine. As a result, the RFOs travel undigested to the large intestine, where beneficial gut bacteria ferment them. This fermentation process produces various gases, including hydrogen, carbon dioxide, and methane, which lead to flatulence and bloating.

The Role of Fiber and FODMAPs

High fiber content, a major nutritional benefit of legumes, can also contribute to gas, especially if your body is not accustomed to a high-fiber diet. Both soluble and insoluble fiber are present, with soluble fiber (found in peas, beans, and oats) producing more gas during fermentation. This is why a sudden increase in legume intake can cause more significant digestive issues. Additionally, peas, like many legumes, contain FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides and Polyols), which are another group of short-chain carbohydrates that can ferment in the gut and trigger symptoms like bloating, particularly in sensitive individuals or those with conditions like IBS.

Peas vs. Beans: Is One Gassier Than the Other?

While the underlying mechanisms are similar, a person's experience with gas from peas versus beans can vary. Individual digestive systems and gut microbiomes differ, which means one person may react more strongly to a particular legume than another. Some studies have also observed differences based on the specific type of legume. A 2011 study on bean consumption found that black-eyed peas caused significantly less perceived flatulence than pinto or baked beans during the initial weeks. However, the study also noted that for most people, flatulence levels returned to baseline after a few weeks as their body adapted to the increased fiber.

Comparison Table: Peas vs. Beans


Feature	Peas	Beans
Gas-Causing Compounds	High in Raffinose Family Oligosaccharides (RFOs) and FODMAPs.	High in Raffinose Family Oligosaccharides (RFOs).
Fiber Content	High in soluble and insoluble fiber.	High in soluble and insoluble fiber.
Digestibility	Can be affected by high starch content and lectins, especially if undercooked.	Digestibility can be improved by soaking and cooking, which reduces RFOs.
Variability	Gas production can be influenced by the quantity consumed and an individual's gut flora.	Individual response varies; some find certain types, like black-eyed peas, less gassy initially.
Preparation Impact	Cooking thoroughly can reduce lectins and potentially aid digestion.	Soaking and rinsing dried beans or rinsing canned beans can reduce gas-producing compounds.

Practical Ways to Reduce Gas from Legumes

Fortunately, you don't have to eliminate these nutrient-dense foods from your diet. Here are several strategies to minimize gas and bloating:

Start Slowly and Gradually Increase: Introduce a small amount of legumes into your diet at first (e.g., 2-4 tablespoons) and increase the portion size over a few weeks. This allows your gut microbiome time to adjust.
Soak and Rinse: For dried peas and beans, soaking them overnight and discarding the water can significantly reduce the oligosaccharide content. Rinsing canned legumes thoroughly before use also helps.
Cook Thoroughly: Raw or undercooked legumes contain lectins that can interfere with nutrient absorption and cause digestive upset. Cooking, especially with a pressure cooker, can break down complex sugars and improve digestibility.
Consider Digestive Enzymes: Over-the-counter supplements containing the enzyme alpha-galactosidase, like Beano, can help break down RFOs before they reach the large intestine.
Incorporate Digestive Spices: Cooking with herbs and spices like cumin, fennel, and asafoetida (hing) is a traditional method used to aid digestion.
Stay Hydrated: Drinking plenty of water helps move fiber through your digestive system more smoothly and can reduce gas.
Chew Your Food Well: Chewing thoroughly breaks down food particles, aiding the digestive process and reducing the amount of work required of gut bacteria later on.

The Power of Adaptation

One of the most encouraging findings from nutritional studies is that your body can adapt to higher legume consumption over time. As you regularly incorporate peas and beans into your diet, your gut microbiome shifts to produce the necessary enzymes and beneficial bacteria to handle these foods more efficiently. The initial period of increased gas or bloating often subsides, paving the way for long-term tolerance and sustained digestive benefits. Don't be discouraged by initial discomfort; consistent, moderate intake is the key to building resilience.

Conclusion

While it's true that peas can cause gas like beans, the underlying reasons are largely the same: complex sugars (RFOs), high fiber, and other fermentable carbohydrates fermented by gut bacteria. The intensity of the reaction depends on individual factors, the specific type of legume, and preparation methods. By understanding the science behind legume digestion and implementing practical strategies like gradual introduction and proper preparation, you can enjoy the considerable health benefits of both peas and beans with minimal digestive discomfort. The key is to listen to your body, experiment with different preparation techniques, and give your digestive system time to adapt. For more information on the science behind gas production, explore the research conducted by the Quadram Institute.

Why do peas and beans cause gas in the first place?

How can I reduce gas from eating peas and beans?

What are Raffinose Family Oligosaccharides (RFOs)?

Is there a difference in gas from green peas versus split peas?

Does soaking dried peas and beans really help with gas?

How long does it take for my body to adjust to eating more legumes?

Can a digestive enzyme supplement help with gas from legumes?

Frequently Asked Questions

Peas and beans contain Raffinose Family Oligosaccharides (RFOs), which are complex sugars that the human body cannot digest. These RFOs travel to the large intestine, where gut bacteria ferment them, releasing gases like hydrogen and carbon dioxide that cause flatulence.

You can reduce gas by gradually increasing your intake, soaking and rinsing dried or canned legumes, cooking them thoroughly, and using digestive enzyme supplements like Beano. Cooking with spices like cumin and staying hydrated can also help.

RFOs are a group of complex sugars, including raffinose and stachyose, found in legumes. Humans lack the specific enzyme needed to break them down in the small intestine, leading to their fermentation by bacteria in the colon.

Yes, while both can cause gas, the amount can differ. Split peas are dried and tend to contain higher concentrations of the complex sugars responsible for fermentation compared to fresh or frozen green peas. Proper soaking and rinsing are particularly important for split peas.

Yes, soaking dried legumes helps leach out some of the oligosaccharides that cause gas. Discarding the soaking water and rinsing the legumes thoroughly before cooking is a proven method to reduce their gas-producing potential.

For many people, the body adapts to increased fiber and oligosaccharide intake over time. Studies suggest that after a few weeks of consistent, moderate consumption, your gut microbiome can recalibrate, and symptoms like increased flatulence tend to subside.

Yes, supplements containing the enzyme alpha-galactosidase, such as Beano, are formulated to help break down the complex sugars in legumes before they reach the large intestine. Many people find them effective in reducing gas and bloating.