What is easier to digest, beans or lentils? An in-depth guide

December 5, 2025 •

4 min read

Many people experience digestive discomfort from legumes, but research shows that lentils are generally easier to digest than most beans. Proper preparation and understanding the differences can significantly reduce gas and bloating, helping you incorporate these nutritious powerhouses into your diet. This guide reveals what is easier to digest, beans or lentils, and offers simple tips for better gut health.

Quick Summary

Lentils are typically easier on the digestive system dueating fewer gas-producing carbohydrates and a faster cooking time. Proper preparation is key for both.

Key Points

Lentils are easier to digest: Smaller, thinner-skinned lentils contain fewer gas-producing carbohydrates, making them a better choice for sensitive stomachs.
Proper preparation is key: Soaking dried beans, rinsing canned legumes, and cooking all legumes thoroughly can significantly reduce digestive discomfort.
The science behind the gas: Legumes contain oligosaccharides (complex sugars) that the human body can't digest, leading to fermentation by gut bacteria and gas production.
Gradual adaptation reduces gas: Introducing small portions of legumes regularly can help your digestive system adapt over time, leading to less gas and bloating.
Specific legumes differ: Larger beans like kidney and pinto are typically harder to digest, while smaller varieties like red lentils and mung beans are gentler.
Digestive aids can help: Cooking with spices like cumin, fennel, or asafoetida, or adding a pinch of baking soda can assist in breaking down gas-causing compounds.

The Science of Digestion: Why Legumes Cause Gas

For many, legumes are synonymous with gas and bloating. The primary reason for this digestive disruption lies in certain complex sugars, known as oligosaccharides, which include raffinose and stachyose. Humans lack the enzyme alpha-galactosidase needed to properly break down these carbohydrates in the small intestine. As a result, these sugars travel undigested to the large intestine, where gut bacteria ferment them, producing gases like hydrogen and carbon dioxide.

The Role of Fiber in Legume Digestion

Both beans and lentils are excellent sources of dietary fiber, including both soluble and insoluble types. While essential for a healthy gut and regularity, a sudden increase in fiber intake can also contribute to temporary gas and bloating as the gut microbiome adjusts. The insoluble fiber adds bulk to stool, while the soluble fiber ferments in the colon, a process that produces gas. Over time, however, the gut can adapt to handle higher fiber levels, reducing discomfort.

Comparing Beans and Lentils: Digestibility Showdown

When comparing the two, lentils often emerge as the winner for digestibility. Several factors contribute to this:

Why Lentils Win for Digestibility

Smaller Size: Lentils are significantly smaller and have a thinner skin than most beans, which reduces cooking time and makes them softer. Smaller legumes like mung beans and red lentils are often cited as the easiest to digest.
Lower Oligosaccharide Content: Lentils generally contain lower levels of the specific oligosaccharides that cause gas compared to larger beans. The canning process can also further reduce these compounds in pre-cooked options.
Less Soaking Required: Unlike most dried beans, lentils do not require a long soaking period, which means less preparation time and often a quicker path to the dinner table.

The Challenges with Beans

Larger Size and Thicker Skin: Larger, thicker-skinned beans, such as kidney, pinto, and navy beans, are typically more difficult to digest. They require more extensive preparation, including overnight soaking, to break down the tougher structure and reduce antinutrients.
Higher Oligosaccharide Content: Larger beans tend to have a higher concentration of the gas-causing oligosaccharides, making them more prone to causing discomfort for sensitive individuals.

Improve Digestibility with Proper Preparation

Regardless of your choice, a little extra effort in preparation can drastically improve the digestibility of all legumes. Follow these key steps to reduce gas and bloating:

Soak Your Beans: For dried beans, soaking them in water for at least 8 to 12 hours (or longer, changing the water) can remove a significant percentage of the indigestible sugars. Always discard the soaking water and rinse thoroughly before cooking.
Rinse Canned Legumes: For convenience, canned beans and lentils are a great option. Make sure to rinse them well under running water to wash away residual oligosaccharides in the canning liquid.
Cook Thoroughly: Undercooked legumes are harder on the digestive system. Cook all legumes until they are very soft and tender. Pressure cooking is particularly effective at reducing antinutrients and gas-producing compounds.
Add Digestive Aids: Cooking with certain herbs and spices can help. Cumin, fennel, ginger, and asafoetida (hing) are traditionally used in cooking to combat flatulence. A pinch of baking soda during cooking can also help break down the fibers.
Start Small and Build Up: If you are new to eating legumes, introduce them gradually into your diet. Start with small, 2-4 tablespoon servings and increase the portion size over several weeks to allow your gut microbiome to adjust.

Comparison Table: Beans vs. Lentils


Feature	Beans	Lentils
General Digestibility	Generally more challenging, especially larger varieties.	Usually easier, especially smaller, thinner-skinned varieties.
Soaking Requirement	Most dried varieties require overnight soaking.	Not typically necessary for most dried varieties.
Cooking Time	Longer, often 45-120 minutes or more.	Shorter, typically 20-45 minutes.
Oligosaccharide Level	Higher, particularly in large varieties.	Lower, reducing gas production.
Best for Beginners	Start with small portions, canned and rinsed.	Excellent starting point, cook until very soft.
Primary Cause of Gas	Fermentation of oligosaccharides and fiber.	Fermentation of lower levels of oligosaccharides and fiber.

Conclusion: Making the Right Choice for Your Gut

Ultimately, lentils hold the edge in digestibility due to their smaller size, lower oligosaccharide content, and shorter cooking time. This makes them an excellent choice for those with sensitive digestive systems or for anyone new to incorporating legumes. However, it is important to remember that proper preparation is a powerful tool for improving the digestibility of any legume. By soaking beans, rinsing canned varieties, cooking thoroughly, and introducing them gradually, you can enjoy the considerable nutritional benefits of both beans and lentils with minimal discomfort. Regular consumption also conditions your gut to process these foods more efficiently over time.

Learn more about practical tips for reducing the gaseous effects of legumes at The Bean Institute on Gas Reduction Tips.

Frequently Asked Questions

Smaller, thinner-skinned legumes are typically the easiest to digest. Examples include red lentils, yellow lentils, and mung beans, especially when soaked and cooked until very tender.

Yes, soaking dried beans for at least 8 to 12 hours before cooking helps draw out and remove many of the gas-causing oligosaccharides. It is crucial to discard the soaking water and rinse the beans thoroughly afterward.

While it is nearly impossible to eliminate gas entirely, proper preparation methods like soaking, rinsing, cooking thoroughly, and adding digestive aids can significantly reduce gas production. Starting with small portions and building up can also help your body adjust.

Canned lentils can be easier to digest because the oligosaccharides leach into the canning liquid. Rinsing them well before use removes many of these compounds and reduces bloating potential.

Yes, certain spices and herbs are known to aid digestion. Cumin, fennel, and asafoetida (hing) are often used in traditional cooking to reduce the flatulence associated with legumes.

Yes, pressure cooking is an efficient way to make legumes more digestible. The high heat and pressure can break down antinutrients and gas-producing carbohydrates more effectively than standard cooking methods.

As you eat legumes regularly, your gut microbiome adapts to process the fiber and complex carbohydrates more efficiently. This gradual adjustment helps to reduce gas and bloating, making your digestive system more resilient.