Do Chickpeas Cause Gas? Easy Ways to Prevent Bloating

Legumes are part of an important food group, falling just next to cereals, and are considered one of the most affordable alternatives to meat. Providing lasting energy, these are packed with nutrients and minerals that support digestive health. Containing 20%-45% protein, 5%-37% dietary fibre for digestive health and 60% complex carbohydrates for energy, legumes are naturally low in fat and only have about 5% calories from fat. 

Chickpeas are a type of legume that contains 4g of fat, 10g of dietary fibre, provides about 210 calories and contains nearly 16% of the daily folate value, 11g of protein and 8% daily value of zinc and iron.

Rich in bioactive compounds, including resistant starch, oligosaccharides, and phytosterols, these legumes can, when consumed regularly, lower blood pressure, low-density lipoprotein (LDL) cholesterol, and hemoglobin A1c, while reducing the risk of certain cancers and improving digestive health. You can create functional foods that support long-term wellness thanks to their rich nutritional value. 

Must Read: 5 Health Benefits Of Popped Lotus Seeds

Chickpeas Bloat You

It is not uncommon. Chickpeas contain complex sugars and oligosaccharides, which humans cannot digest completely. When eaten, it passes through the colon, where bacteria ferment it, producing gas. That is why you should soak the chickpeas for 8+ hours before cooking them to reduce their sugar content and avoid bloating. 

The Bloating And Gas Mechanism

The oligosaccharides in chickpeas, particularly raffinose and stachyose, are complex carbohydrates. Now, to break these down in the small intestine, humans need an enzyme called α-galactosidase, which we obviously lack. They tend to pass through the large intestine undigested, where gut bacteria begin to ferment them. The process of fermentation releases carbon dioxide, hydrogen, and methane, which can cause sensitive guts, discomfort, and bloating. 

Fact: This does not mean you shouldn’t consume chickpeas. 

On the other hand, fermentation feeds healthy gut bacteria, which beget short-chain fatty acids that support gut health. Unfortunately, you are not accustomed to the volume of gas, which is a concern because your microbiome isn’t used to high legume intake. 

The ones that cause the gas are the oligosaccharides that feed your gut bacteria. While you cannot eliminate one without the other, you can reduce the load before the chickpeas get to your gut.

Reasons Why Chickpeas Are Really Good For You

Chickpeas, indeed, bring a lot to the table. The same things that make them difficult to digest are also what make them nutritious. As one of the most nutrient-dense legumes, each cup contains:

• 15g plant-based protein
• 12g fiber 
• Folate
• Iron
• Magnesium
• Zinc

Worth noting that the fiber includes soluble fiber that benefits gut bacteria, and resistant starch, which offers blood sugar stability and long-term gut health. 

Methods To Eat Chickpeas Without Bloating

Considered one of the most effective interventions, soak the chickpeas overnight for about 8 to 12 hours.  A significant portion of the oligosaccharides dissolves into the liquid. Discard this water entirely. Then rinse the chickpeas thoroughly. They are now ready to be cooked after the bloat-causing compounds have been removed.

The hardest-to-digest structures are present in undercooked chickpeas. That is why it is important that you cook it until it is actually tender, firm and edible. Thus, the chickpea protein and starch become bioavailable while the oligosaccharides are further broken down. If you are using canned and cooked chickpeas, rinse them well to remove the residual oligosaccharides. 

Eat smaller portions of chickpeas so your microbiome can adapt and build tolerance. If you eat large portions or are not accustomed to consuming legumes, your bacteria may not be able to handle the fermentation load well. Start with maybe 2 or 3 spoons, then increase the amount over several weeks. This way, bacterial populations are established and can process the oligosaccharides more effectively.

Another effective way to consume chickpeas is to soak them first, then grind them. This is the hummus. The process of grinding makes the starches and nutrients more accessible while disrupting the cellular structure. 

Fact: Soaking and then cooking legumes reduces the oligosaccharides of the raffinose family, which are the primary gas-producing compounds. As a result, the levels are reduced by up to 40% simply by soaking them. 

Chickpeas By Mahaanss

Sourced from the rich farms of the Indian Subcontinent, our chickpeas are nutty, firm, organic white, packed with fiber, minerals, vitamins and other essential nutrients. Their perfect texture makes them the ideal ingredient in the kitchen for whipping up a variety of dishes, including a crunchy, spicy snack. 

Order here: https://mahaanss.com/products/organic-white-chickpeas