Does Soaking Chickpeas Make Them Easier to Digest?

October 28, 2025 •

4 min read

Soaking chickpeas before cooking has been a practice in kitchens for generations, and there's a good reason for it. The process breaks down complex sugars and anti-nutrients present in legumes, raising the question: does soaking chickpeas make them easier to digest? The answer is a resounding yes.

Quick Summary

Soaking chickpeas before cooking is a proven method to reduce anti-nutrients and complex sugars, thereby enhancing digestibility and minimizing uncomfortable side effects like bloating and gas. The preparation method helps break down indigestible compounds, resulting in a more gut-friendly food.

Key Points

Soaking Reduces Gas-Causing Compounds: The process leaches indigestible oligosaccharides, complex sugars responsible for bloating and gas, into the soaking water.
Enhances Nutrient Absorption: Soaking breaks down anti-nutrients like phytic acid, allowing the body to absorb minerals such as zinc and iron more effectively.
Softens Chickpeas and Speeds Cooking: Hydrating dried chickpeas before cooking reduces overall cooking time and helps them cook more evenly.
Sprouting Further Improves Digestion: For very sensitive individuals, sprouting chickpeas offers a deeper breakdown of anti-nutrients and can increase nutritional value.
Discarding Soaking Water is Crucial: Always drain and rinse the soaked chickpeas to remove the anti-nutrients and sugars that have leached out.
Adding Salt or Baking Soda Helps: Adding salt to the soak or baking soda to the cooking water can further tenderize the chickpeas and improve digestibility.

The Science Behind Soaking and Digestion

Chickpeas, like many legumes, contain several compounds that can cause digestive distress for some people. The main culprits are complex sugars called oligosaccharides and anti-nutrients such as phytic acid.

Oligosaccharides: These are carbohydrates that the human digestive system cannot fully break down. When they reach the large intestine, gut bacteria ferment them, producing gas that leads to bloating, flatulence, and discomfort. Soaking helps leach these complex sugars out of the chickpeas and into the water. By discarding the soaking water and using fresh water for cooking, you significantly reduce the amount of these gas-producing compounds.
Phytic Acid: This is a compound that can interfere with the body's absorption of important minerals like iron, zinc, and calcium. The soaking process helps to break down this anti-nutrient, improving the overall bioavailability of the chickpeas' nutrition.

Soaking, therefore, is not just a cooking tradition but a practical, scientifically supported method for improving both the digestibility and nutritional value of chickpeas.

How to Properly Soak Chickpeas for Better Digestion

There are two main methods for soaking chickpeas, each with its own benefits. For optimal digestive health, the longer soak is generally recommended.

Overnight (Long) Soak: This is the most common method. Simply place your dried chickpeas in a large bowl and cover them with water. Add a generous amount of water, as the chickpeas will expand significantly (tripling in size is not uncommon). Let them soak for 8 to 12 hours, or up to 24 hours. A good tip is to add a tablespoon of salt to the soaking water, as this can help tenderize the chickpeas and further aid digestion. Be sure to drain and rinse the chickpeas thoroughly before cooking.
Quick Soak: If you forget to soak your chickpeas overnight, a quick soak is a viable alternative. Put the chickpeas in a pot, cover them with water, bring to a boil for 2 minutes, then remove from heat. Cover the pot and let the chickpeas sit for one hour. While less effective at removing anti-nutrients than a long soak, this method still helps improve cooking time and digestion compared to not soaking at all.

Comparison Table: Soaking Methods and Their Effects


Feature	Overnight Soak (8-24 hours)	Quick Soak (1 hour)	No Soak
Digestibility	Highly improved	Moderately improved	Difficult
Anti-Nutrient Reduction	High reduction (leaches phytic acid)	Moderate reduction	Minimal
Cooking Time	Significantly reduced	Reduced	Longest cooking time
Cooking Consistency	More even and tender	Softer, but can be uneven	Less predictable
Best for	Maximum benefits, sensitive stomachs	When time is short	Pressure cooking (sometimes)

Cooking Soaked Chickpeas

After soaking and rinsing, your chickpeas are ready to be cooked. For best results and continued digestive benefits, there are a few extra steps you can take. Add fresh water and, if you didn't add it during soaking, a teaspoon of baking soda to the cooking water. This further helps break down the chickpeas' structure, making them even more tender and digestible. Skim any foam that rises to the surface during the initial boiling stage, as this can contain additional indigestible compounds.

Beyond Soaking: Sprouting and Gut Health

For those who are particularly sensitive to legumes, taking the process one step further by sprouting the chickpeas can offer even greater digestive benefits. Sprouting activates enzymes that break down anti-nutrients more thoroughly and can even increase the nutritional content. To sprout, simply soak the chickpeas for 12 hours, drain, rinse well, and then continue rinsing and draining twice a day for 1-4 days until small sprouts appear. Sprouted chickpeas can be eaten raw, blended into a raw hummus, or lightly cooked.

For overall gut health, consistency is key. Eating legumes regularly helps your gut microbiome adapt to digesting them, which can reduce gas and bloating over time. Starting with smaller amounts and gradually increasing your intake can help your system adjust. By properly preparing chickpeas through soaking, you set yourself up for a more pleasant and beneficial eating experience.

Conclusion: The Final Word on Soaking

Ultimately, the practice of soaking chickpeas is not merely an old-fashioned chore; it is a vital step for improving their digestibility and unlocking their full nutritional potential. By reducing complex sugars and anti-nutrients, soaking helps prevent the uncomfortable gas and bloating that many people associate with eating beans. This simple preparation method, especially the overnight soak, ensures a smoother cooking process and a healthier, more gut-friendly meal. So, the next time you plan to cook with dried chickpeas, don't skip the soak.

Authoritative Source

For more information on the process of reducing anti-nutritional factors in legumes, you can consult studies and findings from the National Institutes of Health (NIH), such as those found on their PubMed Central archive.(https://pmc.ncbi.nlm.nih.gov/articles/PMC4252399/)

Frequently Asked Questions

For best results, an overnight soak of 8 to 12 hours is recommended. This provides ample time for the breakdown of oligosaccharides and phytic acid, making the chickpeas significantly easier to digest.

Yes, the quick-soak method (boiling for a few minutes and then letting sit for an hour) is better than not soaking at all. It will reduce some indigestible sugars and cooking time, though it is not as effective as a longer soak for maximum digestive benefits.

Yes, you must discard the soaking water. This is where the leached-out oligosaccharides and anti-nutrients are. Always use fresh water for the cooking process to ensure maximum digestibility.

Adding a small amount of baking soda to the cooking water is an effective trick. It helps break down the chickpeas' fibrous outer layer, resulting in a creamier texture and further improved digestibility.

Soaking does not negatively impact the flavor. In fact, by removing bitter compounds like saponins, it can result in a cleaner, more pleasant taste.

Canned chickpeas are typically already cooked and pre-soaked, making them generally easy to digest. However, preparing dried chickpeas from scratch allows for more control over the soaking and cooking process for optimal digestibility.

For some, particularly sensitive individuals, gas may still occur. Consider sprouting the chickpeas for an even deeper breakdown of anti-nutrients. Additionally, regularly incorporating legumes into your diet helps your gut adjust over time, reducing symptoms.