Why do I get gas after eating chickpeas? The Scientific Reasons and Solutions

December 20, 2025 •

4 min read

Gas and bloating after eating legumes are common, with studies showing that undigested sugars are a primary cause. If you've ever wondered 'why do I get gas after eating chickpeas?', the answer lies in understanding these complex carbohydrates and how your body processes them.

Quick Summary

Chickpeas cause gas due to indigestible carbohydrates called oligosaccharides and high fiber content. These are fermented by gut bacteria, producing gas. Proper preparation, including soaking, rinsing, and thorough cooking, can greatly reduce digestive discomfort.

Key Points

Oligosaccharides are the cause: Chickpeas contain indigestible sugars (raffinose and stachyose) that are fermented by gut bacteria, producing gas.
Soak and rinse thoroughly: Proper soaking of dried chickpeas and rinsing of both dried and canned varieties helps remove gas-causing compounds.
Cook until tender: Cooking chickpeas thoroughly makes them easier for your body to digest.
Introduce gradually: If you're not used to high-fiber foods, start with small portions to let your gut microbiome adjust.
Use digestive aids: Adding spices like cumin or using enzyme supplements like Beano® can help break down indigestible sugars.
Kabuli vs. Desi: Kabuli chickpeas generally have lower oligosaccharide levels than desi varieties, potentially causing less gas.
Listen to your body: Pay attention to how your body responds to different preparations and portion sizes to find what works best for you.

The Scientific Reasons You Get Gas After Eating Chickpeas

Chickpeas, also known as garbanzo beans, are a nutritional powerhouse, packed with protein, fiber, and essential minerals. However, for many people, their consumption is accompanied by uncomfortable side effects like bloating and excessive gas. This is not a flaw of the food, but a natural result of how our digestive system interacts with specific components within the legume.

The Role of Oligosaccharides

The primary culprit behind chickpea-related gas is a type of fermentable carbohydrate known as oligosaccharides, which are part of a group of sugars called FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). The human small intestine lacks the enzyme necessary to break down these complex sugars, specifically raffinose and stachyose, before they reach the large intestine.

When these undigested oligosaccharides arrive in the large intestine, our resident gut bacteria begin to feast on them. This bacterial fermentation is a natural and healthy part of the digestive process, but it produces gas—including hydrogen, carbon dioxide, and sometimes methane—as a byproduct. The buildup of this gas is what leads to bloating, cramping, and flatulence. The more chickpeas you consume, the more of these compounds are fermented, potentially increasing the level of discomfort.

The Impact of High Fiber Content

Chickpeas are exceptionally high in dietary fiber, with about 12.5 grams per cooked cup. This is fantastic for overall digestive health, promoting regular bowel movements and feeding beneficial gut bacteria. However, a sudden increase in fiber intake can overwhelm the digestive system, especially for those not accustomed to a high-fiber diet. This can exacerbate the fermentation process, leading to more gas and bloating. The tough outer skin of the chickpea, which contains concentrated fibers and oligosaccharides, can also contribute to digestive difficulty for some individuals.

How to Reduce Gas from Chickpeas

Fortunately, there are several effective methods to prepare chickpeas that minimize or eliminate their gas-causing potential. By addressing the oligosaccharides and fiber content, you can enjoy the benefits of this nutritious legume without the discomfort.

Proper Soaking and Cooking Techniques

Overnight Soaking: For dried chickpeas, soaking is the most critical step. Place dried chickpeas in a large bowl and cover with plenty of water (they will double in size). Soaking for at least 12 hours is recommended. For best results, change the water every 3-4 hours to help leach out more of the problematic compounds.
Discard Soaking Water: Always discard the soaking water and give the chickpeas a good rinse under running water before cooking. This removes the oligosaccharides that have been released into the water.
Add Baking Soda: Adding a pinch of baking soda to the soaking water can further aid in breaking down the gas-causing sugars.
Thorough Cooking: Cook the chickpeas until they are very tender, not al dente. This helps break down the fibers and makes them easier to digest. You can use a pressure cooker or a stovetop to achieve a mashable consistency.
Rinse Canned Chickpeas: If using canned chickpeas, drain them completely and rinse them thoroughly with fresh water before use. This removes much of the liquid containing the dissolved oligosaccharides.

Introduce Them Slowly and Pair with Digestive Aids

If your diet is not regularly high in fiber, start with small portions of chickpeas and gradually increase your intake over several weeks. This allows your gut microbiome to adapt and build up the necessary bacteria to handle the fiber and oligosaccharides more efficiently.

Incorporating digestive aids can also be beneficial:

Spices: Add carminative spices like cumin, fennel seeds, or ginger to your dishes. These are traditionally used in Indian cooking to help with digestion and reduce gas.
Enzymes: Over-the-counter supplements like Beano® contain the enzyme alpha-galactosidase, which helps break down the oligosaccharides before they reach the large intestine.

Comparing Chickpea Types: Kabuli vs. Desi

Did you know that different chickpea varieties have different chemical compositions? This can influence how they are digested.


Feature	Kabuli Chickpeas	Desi Chickpeas
Appearance	Large, light-colored, creamy skin	Smaller, darker, irregular shape, thicker seed coat
Oligosaccharide Content	Lower levels of raffinose and stachyose	Higher levels of raffinose and stachyose
Ease of Digestion	Generally easier for many people to digest	Can be more challenging due to higher gas-causing compounds
Best For...	Hummus, salads, general use	Curries, stews, and ground flour (chickpea flour)

Kabuli varieties are often a better choice for those with sensitive digestive systems due to their more favorable sugar profile, which may result in less gas and bloating.

Are Canned Chickpeas Different?

Canned chickpeas are pre-cooked and typically stored in a liquid. This liquid can contain some of the oligosaccharides that have leached out during processing. For this reason, rinsing canned chickpeas is crucial to remove these compounds. While convenient, some people find they tolerate canned versions better, while others find cooking from dried with proper soaking to be the best solution. The key is to experiment and see what works best for your body.

Conclusion: Reclaiming Your Chickpea Love

Getting gas after eating chickpeas is a common and normal digestive response to complex carbohydrates and fiber. The fermentation of oligosaccharides by your gut bacteria is the main reason for the discomfort. However, this doesn't mean you need to avoid this healthy and versatile legume. By implementing simple preparation techniques, such as soaking dried chickpeas, rinsing all chickpeas thoroughly, and introducing them gradually into your diet, you can dramatically reduce the gas and bloating. Combining these methods with digestion-aiding spices or enzymes will allow you to continue enjoying chickpeas and their myriad health benefits without a second thought.

Optional Outbound Link

For more in-depth information on the specific oligosaccharide content of legumes and how processing methods can affect them, see the National Institutes of Health (NIH) publication on chickpea oligosaccharides.

Frequently Asked Questions

Oligosaccharides are a type of complex carbohydrate found in foods like chickpeas, beans, and lentils. Humans lack the enzyme needed to break them down in the small intestine, so they pass to the large intestine where gut bacteria ferment them, producing gas.

Not necessarily. Canned chickpeas are pre-cooked, but their canning liquid can contain dissolved oligosaccharides. Thoroughly draining and rinsing canned chickpeas before use is essential to minimize gas, but some people find they tolerate properly prepared dried chickpeas even better.

The outer skin of chickpeas contains concentrated fiber and oligosaccharides, so peeling them can reduce gas for some individuals. However, the skin is also nutritious, and proper soaking and cooking are generally sufficient for most people without the extra effort.

No, it's a normal digestive process. The fermentation of oligosaccharides by gut bacteria can be a sign of a healthy and active gut microbiome. However, those with conditions like IBS may experience more severe symptoms.

Adding certain spices, known as carminatives, can aid digestion. Examples include cumin, fennel seeds, ginger, and asafoetida, which are commonly used in various cuisines for this purpose.

Yes, adding a small amount of baking soda to the soaking water for dried chickpeas can help break down some of the gas-causing sugars. Always rinse the chickpeas thoroughly after soaking.

For dried chickpeas, soaking overnight for at least 8 to 12 hours is recommended to reduce oligosaccharides. Changing the water periodically during the soaking process is also a helpful technique.