5 Easiest Beans to Digest – Gentle, Bloat-Free Options

When it comes to nutrition, beans are little powerhouses packed with protein, fiber, and essential nutrients. But let’s be honest—many of us shy away from them because of their reputation for causing, well, digestive drama.

As a dietitian, I’m here to tell you that enjoying beans without gas and bloating is entirely possible and well worth your while.

Let’s dive into the easiest beans to digest, so you can reap their incredible benefits without any unwanted side effects.

Why Some Beans Are Hard to Digest

Beans have special sugars called oligosaccharides, which our bodies can’t break down in the small intestine because we lack the right enzyme. So, these sugars travel to the large intestine undigested.

Once there, gut bacteria feast on them through fermentation, which creates gas—hence the bloating and discomfort some people feel after eating beans.

But here's the good news: those sugars are actually good for you! They feed the healthy bacteria in your gut and support your overall digestion.

The trick is finding ways to reduce the gassy side effects so you can enjoy beans regularly.

Remember, everyone’s digestive system is unique. What bothers one person might not affect another.

If you have a sensitive gut, like with IBS, beans might trigger symptoms like gas, bloating, or pain. In that case, it’s best to start small or avoid them altogether.

The Benefits of Regularly Eating Beans

Beans are versatile and inexpensive as well as packed with nutrients that offer a wide range of health benefits.

Eating more beans on a regular basis can really boost your overall health:

1. Nutrient Rich

Beans are packed with essential nutrients. They are an excellent source of plant-based protein, making them a valuable option for those looking to reduce their meat intake. Additionally, beans are rich in fiber, vitamins, and minerals such as iron, magnesium, and potassium.

2. Heart Health

Regularly eating beans can improved your heart health. The high fiber content in beans helps to lower cholesterol levels, particularly LDL cholesterol, which is often referred to as the “bad” cholesterol.Lower cholesterol equals lower chance of heart problems.

Read more: Menopause and Cholesterol: Nourishing Choices to Boost Heart Health

3. Blood Sugar Management

Beans have a low glycemic index, which means they raise blood sugar levels much more slowly. This makes them an excellent choice for people managing insulin resistance, diabetes or those looking to maintain stable energy levels levels.

Related: Insulin Resistance and Menopause: What You Might Not Know

4. Supports Gut Health

The fiber in beans acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is crucial for overall health, influencing everything from digestion to immune function.

Eating beans regularly can help create a healthier, more balanced gut, which supports better digestion and lowers inflammation.

5. Sustainable and Affordable Protein

Beans are an environmentally friendly source of protein, compared to animal-based proteins. They’re also incredibly affordable, making them a budget-friendly way to meet your protein needs while supporting sustainable food practices.

Top 5 Beans to Start With (and 5 to Avoid Initially)

If you’re new to eating beans or have had trouble digesting them in the past, it’s important to start with varieties that are easier on the stomach.

Some beans are naturally more digestible, while others can be a bit more challenging due to their higher levels of oligosaccharides.

Here are the top 5 beans generally recognized to be the easiest to digest:

1. Lentils
2. Mung Beans
3. Adzuki Beans
4. Black-Eyed Peas
5. Cannellini Beans

And for those who need zero digestion effort, there’s always…

6. Jelly Beans (just kidding, these won’t help your fiber intake, but they ARE much easier on the stomach!)

And here are 5 beans typically regarded as harder to digest so you may want to avoid initially:

1. Kidney Beans
2. Soybeans
3. Navy Beans
4. Chickpeas (Garbanzo Beans)
5. Black Beans

Starting with the more digestible beans and gradually introducing the tougher ones can help you enjoy all the benefits of beans without the discomfort.

It often comes down to amounts, some of the harder to digest beans may be just fine if you start with small amounts.

How to Make Beans Easier to Digest

Even the most challenging beans can become more digestible with the right preparation techniques. If you’re looking to enjoy the nutritional benefits of beans without the unwanted side effects, these simple tips can help:

Soak Your Beans:

Soaking beans before cooking is one of the most effective ways to reduce their oligosaccharide content.

 Soak dried beans in plenty of water for at least 6-8 hours or preferably overnight. Be sure to discard the soaking water and start with fresh to cook. Oligosaccharides are water-soluble, so soaking beans before cooking helps leach out these sugars, reducing the likelihood of gas and bloating.

Rinse Canned Beans:

If you’re using canned beans (super convenient!), be sure discard the liquid and rinse them thoroughly under cold water before cooking or eating.

Sometimes canned beans are still a bit hard so microwaving them for an extra 2-4 minutes can soften them and increase their digestibility.

Cook Beans Thoroughly:

Cooking beans properly is key to breaking down tough-to-digest compounds. Make sure your beans are fully cooked—soft and tender.

Using a pressure cooker like an Instant Pot can be particularly effective, as it shortens cooking time while ensuring the beans are well-cooked.

Add Digestive-Friendly Spices:

Incorporate spices known for their digestive benefits, such as cumin, ginger, turmeric, and fennel. These spices not only add flavor but can also help reduce gas and bloating by aiding in the digestion of beans.

Start with Small Amounts:

If you’re new to eating beans or have a sensitive stomach, start low and go slow. Begin with small portions and gradually increase the amount over time. This allows your digestive system to adjust to the increased fiber and complex carbohydrates.

This study showed that after 8 weeks of adding ½ cup of beans daily participants levels of gas and bloating returned to their normal levels.

Those with extra sensitive tummies may want to start with 1-2 Tablespoons daily.

Chew Your Food Thoroughly:

Proper digestion begins in the mouth. Chewing your food thoroughly helps break down the beans and other foods into smaller, more manageable pieces, making it easier for your stomach and intestines to digest them.

It also mixes the food with saliva, which contains digestive enzymes that start the digestion process.

Eat in a Relaxed Fashion:

Digestion is significantly influenced by your state of mind. Eating in a calm and relaxed manner can help your body focus on digestion, reducing the risk of indigestion and bloating.

Take your time with meals, avoid eating on the go, and practice mindful eating to enhance overall digestion.

Use Digestive Aids:

Over-the-counter digestive aids, like Beano, Fodzyme or Fodmate contain enzymes that help break down oligosaccharides before they reach your digestive tract. Taking these supplements with your meal can reduce the chances of experiencing gas and bloating.

Finding Delicious Bean Recipes

Incorporating beans into your diet can be both tasty and easy.

 Many cookbooks focused on vegetarian or plant-based eating feature a wide variety of bean recipes.

Pinterest is a goldmine for recipe ideas, with countless boards dedicated to bean recipes. You can search for specific types of beans or simply explore general plant-based meal ideas.

Many food blogs focus on healthy, plant-based eating and frequently feature bean recipes.

For those who prefer visual learning, YouTube offers numerous cooking channels with tutorials on preparing bean dishes.

Websites like the Bean Institute and Love Canadian Beans have a wealth of recipes, cooking tips, and nutritional insights. Both offer diverse options, from simple meals to creative dishes.

Eating more beans can be a simple yet powerful way to boost your nutritional intake, support heart and gut health, manage blood sugar, and contribute to sustainable eating practices.

Whether you’re adding them to soups, salads, or main dishes, beans offer a myriad of health benefits that are hard to beat.

So, start with the easier-to-digest varieties, apply some simple preparation tips, and enjoy the many advantages of making beans a regular part of your meals.

You can also check out: Is Fiber the Missing Ingredient in your Menopause Health?

If you’re a midlife woman navigating menopause, I can help you tailor your nutrition to support your changing body. From managing bloating to boosting energy, let’s work together to create a balanced, satisfying diet-that fits your unique needs.