What's in Aquafaba That Can Cause Stomach Problems?
Aquafaba is the starchy, viscous liquid left over from cooking or canning chickpeas. While celebrated as an excellent vegan egg substitute, its composition can be a source of discomfort for some people. The main culprits are complex carbohydrates and other plant compounds that are notoriously difficult for the human digestive system to process.
Oligosaccharides
Chickpeas, like many legumes, contain oligosaccharides, a type of complex sugar. Our bodies lack the necessary enzymes to break these sugars down in the small intestine. As a result, they travel to the large intestine where they are fermented by gut bacteria. This fermentation process produces gas, leading to common gastrointestinal symptoms such as bloating, flatulence, and stomach cramps. Because these compounds are water-soluble, they leach out of the chickpeas and into the canning or cooking liquid, meaning aquafaba is often rich in these gas-producing carbohydrates. For individuals with conditions like Irritable Bowel Syndrome (IBS), this can be particularly problematic.
Saponins
Another compound found in aquafaba is saponins, which are responsible for its distinctive foam-forming properties. The name 'saponin' is derived from sapo, the Latin word for soap. While not toxic to humans in small amounts, high concentrations of saponins have been linked to digestive disturbances and other side effects in some studies, particularly in animals. Some speculate that saponins could contribute to a 'leaky gut' or interfere with nutrient absorption, though more research is needed. The good news is that saponins can be partially broken down by heat, so baking aquafaba into a meringue can help mitigate some of their effect.
Bisphenol A (BPA)
When sourcing aquafaba from canned chickpeas, there is an additional concern: Bisphenol A, or BPA. Many cans are lined with a coating containing this chemical, which can leach into the food and liquid inside. Some studies have linked BPA to potential health risks, including hormonal disruption. Opting for aquafaba from chickpeas packaged in glass jars or making it from scratch can eliminate this risk.
Homemade vs. Canned Aquafaba
For many, homemade aquafaba from dried chickpeas is a superior option. By soaking and cooking dry legumes thoroughly, you can reduce the anti-nutrient and oligosaccharide content compared to liquid from store-bought cans. The liquid can also be reduced on the stovetop to create a more concentrated, potent aquafaba with less volume, potentially mitigating digestive effects. However, for most recipes, the convenience of canned aquafaba is unmatched. Below is a comparison to help you weigh your options.
| Feature | Canned Aquafaba | Homemade Aquafaba |
|---|---|---|
| Preparation | No preparation needed; liquid is ready to use. | Requires soaking and cooking dried chickpeas. |
| Oligosaccharides | High concentration; can lead to gas and bloating. | Potentially lower, especially with proper soaking. |
| Saponins | Present, but can be reduced by heating. | Present; amount depends on cooking method. |
| BPA Risk | Possible if can lining contains BPA. | None; if made from dry chickpeas. |
| Taste | Can have a strong, sometimes metallic, taste. | Cleaner, more neutral flavor. |
| Control | Little control over ingredient concentration. | Full control over the viscosity and concentration. |
How to Reduce the Risk of Stomach Upset from Aquafaba
- Start with Small Amounts: Don't go straight for a big bowl of aquafaba mousse. Try a small portion first to see how your digestive system reacts.
- Heat the Aquafaba: Baking or cooking your aquafaba-based recipes can help break down some of the less-digestible compounds, like saponins.
- Choose Homemade: If you are sensitive, making your own aquafaba from dried chickpeas is a way to potentially reduce the concentration of problematic compounds.
- Use Glass Jars: If using store-bought, look for chickpeas in glass jars to avoid BPA contamination.
- Reduce the Aquafaba: Simmering the liquid to reduce it can create a more concentrated mixture, which might mean you need to use less of it in a recipe.
- Rinse Canned Chickpeas: If you're only using the beans and discarding the liquid, rinsing the chickpeas thoroughly will help wash away some of the oligosaccharides clinging to them.
- Pair with Probiotics: Adding a probiotic-rich food or supplement to your diet may help your gut handle the fermentation of oligosaccharides more effectively.
Who Should Avoid Aquafaba?
While most people can consume aquafaba in moderation, certain individuals should be cautious or avoid it altogether. This includes people with a known legume allergy, as aquafaba contains legume proteins that can trigger a reaction. Those with IBS or other digestive sensitivities should proceed with caution, as the high FODMAP content can easily trigger symptoms. Individuals with gout or high uric acid levels are also advised to stay away from aquafaba, as legumes can contribute to uric acid buildup. If you experience consistent headaches, bloating, or nausea after consumption, it's best to remove it from your diet.
Conclusion: The Verdict on Aquafaba and Your Stomach
So, is aquafaba bad for your stomach? The answer is nuanced. For most people, consuming small amounts in cooked or baked goods is unlikely to cause issues. However, due to its high concentration of oligosaccharides and saponins, it can be a source of digestive upset like gas and bloating, especially for those with existing sensitivities like IBS. Choosing homemade versions, reducing the liquid, or simply consuming it in moderation can help mitigate these effects. As with any food, listening to your body is the best guide. If you experience negative symptoms, it might be time to find another vegan egg substitute.
For more information on the potential side effects of aquafaba, see Healthline's review on the topic.
