How to Cook Chickpeas to Avoid Gas: The Ultimate Guide

December 14, 2025 •

4 min read

Chickpeas are high in oligosaccharides, complex sugars that are often poorly digested by the human body, which can lead to gas and bloating. Thankfully, you can learn how to cook chickpeas to avoid gas with simple and effective preparation techniques that break down these stubborn starches.

Quick Summary

Use proper soaking, rinsing, and cooking techniques, such as adding baking soda or using a pressure cooker, to break down difficult-to-digest carbohydrates and make chickpeas easier on your stomach.

Key Points

Pre-soak Dried Chickpeas: Soaking chickpeas for at least 8-12 hours, with frequent water changes, leaches out many of the gas-causing oligosaccharides.
Add Baking Soda: A small amount of baking soda during soaking or cooking helps break down complex sugars and softens skins, making digestion easier.
Use a Pressure Cooker: Cooking chickpeas in an Instant Pot or pressure cooker effectively destroys the hard-to-digest carbohydrates, reducing gas formation.
Rinse Canned Chickpeas: Always rinse canned chickpeas thoroughly to wash away the liquid containing gas-producing starches.
Cook with Digestive Spices: Incorporating herbs like cumin, ginger, or asafoetida into your chickpea recipes can help support healthy digestion.
Start Slowly and Chew Well: Gradually increase your chickpea consumption and chew your food thoroughly to give your digestive system time to adapt and process the fibers.

Why Do Chickpeas Cause Gas?

The reason chickpeas can cause digestive discomfort is primarily due to their high content of oligosaccharides, specifically raffinose and stachyose. These are complex carbohydrates that the human body lacks the necessary alpha-galactosidase enzyme to break down completely in the small intestine. As a result, these sugars travel to the large intestine, where gut bacteria ferment them, producing carbon dioxide, methane, and hydrogen gas, leading to bloating and flatulence.

Beyond oligosaccharides, chickpeas also contain other anti-nutrients like tannins, which can inhibit digestive enzymes, and phytic acid. However, simple at-home cooking methods can significantly reduce these compounds, making chickpeas much easier to digest.

The Best Methods to Cook Chickpeas for Better Digestion

Method 1: The Essential Overnight Soak

Soaking dried chickpeas is the most fundamental step to reduce gas-producing compounds. The process rehydrates the beans and allows some of the oligosaccharides to leach into the water.

Long Soak: Place dried chickpeas in a large bowl and cover with several inches of cold water. As they rehydrate, they will expand significantly. Soak for at least 8-12 hours, or up to 24 hours. For best results, change the water every 3-4 hours to remove the maximum amount of gas-causing starches. Discard the soaking water completely before cooking.

Method 2: The Baking Soda Boost

Adding baking soda during the soaking or cooking process can further enhance the digestion-friendly effects by creating an alkaline environment. This helps to break down the complex sugars and soften the chickpea skins, making them easier to digest.

During Soaking: Add a half teaspoon of baking soda per pound of dried chickpeas to the overnight soaking water. Ensure you rinse them thoroughly afterward to prevent a soapy taste.
During Cooking: For canned or pre-soaked chickpeas, add a pinch of baking soda to the cooking water and let it boil for a few minutes before rinsing and proceeding with your recipe.

Method 3: Pressure Cooking for Optimal Results

Cooking chickpeas in a pressure cooker or Instant Pot is one of the most effective ways to reduce gas. The high pressure and temperature break down the tough, fibrous skins and indigestible sugars much more quickly and thoroughly than traditional stovetop simmering.

Soak the chickpeas as described above (optional but recommended for best results).
Add the rinsed chickpeas and fresh water to the pressure cooker.
Cook for 20-30 minutes on high pressure, followed by a natural release.
Drain and rinse the cooked chickpeas before use.

Method 4: The Canned Chickpea Quick-Fix

If you use canned chickpeas, a simple but crucial step is to rinse them thoroughly before adding them to your dish. The liquid in the can contains many of the oligosaccharides that cause gas. Rinsing removes this liquid and helps reduce the potential for discomfort.

Method 5: Cooking with Digesting-Aiding Spices and Herbs

Incorporating certain spices and herbs while cooking can help support digestion.

Cumin: An excellent digestive aid that helps with bloating and gas.
Ginger: Known for its ability to soothe the digestive tract.
Fennel Seeds: Chewing on these after a meal or adding them to the cooking water can be beneficial.
Asafoetida (Hing): This strong-smelling spice, common in Indian cooking, has long been used to reduce flatulence from legumes.

Comparison of Cooking Methods


Method	Primary Action	Time Required	Gas Reduction Effectiveness	Ideal For...
Overnight Soak	Leaches out oligosaccharides.	8-12 hours soak + cooking.	Good	Standard stovetop cooking.
Baking Soda Soak	Accelerates breakdown of sugars and skins.	8-12 hours soak + cooking.	Very Good	Smoother chickpeas for hummus or mash.
Pressure Cooking	Intense heat breaks down complex carbs.	1-2 hours, including release.	Excellent	Achieving tender, creamy chickpeas fast.
Canned Rinsing	Washes away pre-leached oligosaccharides.	Less than 5 minutes.	Good	Quick meals when dried beans are not an option.
Digestive Herbs	Aids in soothing the digestive tract.	Added during cooking.	Supplementary	Adding flavor and extra digestive support.

Proper Cooking, Thorough Chewing, and Hydration

In addition to these preparation methods, ensuring your chickpeas are cooked until very soft and tender is important. Undercooked beans are harder for the body to break down, increasing the likelihood of gas. Also, remember to chew your food thoroughly and eat slowly to give your digestive system the best chance to process the meal efficiently. Staying well-hydrated throughout the day is also key to supporting healthy digestion and regular bowel movements.

Conclusion

Gas and bloating from chickpeas are not an inevitability but a solvable problem. By understanding that hard-to-digest carbohydrates are the culprit, you can actively reduce their impact through simple yet effective cooking techniques. The combination of soaking (with an optional baking soda boost), thorough cooking, and the use of digestive-aiding spices offers a multi-pronged approach to enjoying this nutritious legume without the discomfort. Remember that consistent, gradual consumption also helps your digestive system adapt over time, and if all else fails, a supplement containing alpha-galactosidase can provide extra support. Enjoying chickpeas' many health benefits, from their high fiber to their plant-based protein, is well within reach with these tips.

For more in-depth information on managing digestion with plant-based foods, you can visit the nutrition-focused resource from the Times of India.

Frequently Asked Questions

Chickpeas contain complex carbohydrates called oligosaccharides (raffinose and stachyose) that the human body cannot fully digest in the small intestine. They are fermented by bacteria in the large intestine, which produces gas.

Yes, rinsing canned chickpeas thoroughly is an effective way to reduce gas. The canning liquid contains the leached-out oligosaccharides, and removing it minimizes the indigestible sugars you consume.

Baking soda creates an alkaline environment that helps break down the complex sugars and softens the tough outer skins of the chickpeas, making them easier to digest. It can be added to the soaking water or cooking pot.

Yes, pressure cooking is generally more effective at reducing gas. The intense heat and pressure break down the indigestible carbohydrates and starches more thoroughly and quickly than simmering on the stovetop.

You can add digestive spices like cumin, ginger, fennel seeds, or asafoetida (hing). These spices have properties that can help soothe the digestive system and reduce bloating and gas.

Yes, for many people, gradually introducing chickpeas and other legumes into their diet allows their gut bacteria to adapt over time. Studies show that increased consumption can lead to reduced gas and bloating.

Supplements containing the enzyme alpha-galactosidase, like Beano, can help break down the complex sugars in chickpeas. You can take them before meals to aid digestion.

The skin contains a high concentration of fiber and oligosaccharides. While peeling the skin can make chickpeas more digestible, it also removes a significant portion of their fiber. Soaking with baking soda is a less labor-intensive way to achieve a similar effect.