Which Beans Are Easiest To Digest? A Guide to Bean Digestibility

Some of the many types of beans and legumes that are eaten around the world are green and red lentils, black beans, kidney beans, mung beans, chickpeas, adzuki beans, navy beans, and many more. They are a healthy, whole, plant-based food that is great for you. They provide variety in the diet, a protein source for vegetarians, and they’re delicious too.

Adding beans and legumes to meals can help lower the high glycemic load that other foods, like carbs, can cause, especially for vegetarians.

Which beans are the easiest for people to digest? Some people have trouble digesting beans, so they don’t get the health benefits and variety they offer.

Don’t worry—most people can eat a variety of beans and legumes after reading these tips. People who don’t have trouble digesting beans should still follow these tips to make digestion better.

Beans are nutritional powerhouses. They are packed with protein, fiber, vitamins, minerals, and antioxidants. However, some varieties can cause digestive issues like gas and bloating due to their complex carbohydrates. So which beans are the easiest to digest?

Why Some Beans Cause Digestive Issues

All beans contain carbohydrates called oligosaccharides, including raffinose and stachyose. Our bodies lack the enzyme needed to fully break down these sugars in the small intestine. So they move undigested into the large intestine where gut bacteria ferment them producing gas and discomfort.

However, oligosaccharides also act as prebiotics, feeding healthy gut bacteria So they provide benefits as well The key is finding bean varieties and preparation methods that minimize side effects.

Bean digestibility can vary between individuals based on gut health diet, stress levels and more. Those with irritable bowel syndrome (IBS) may be more prone to gas, bloating, or other symptoms when eating beans.

Benefits of Incorporating Beans

Despite their potential for digestive issues, regularly eating beans offers many benefits:

Excellent source of plant-based protein
Packed with fiber, vitamins, minerals
Help lower “bad” LDL cholesterol
Help manage blood sugar levels
Act as prebiotics to support gut health
Environmentally friendly, affordable protein source

The Top 5 Most Digestible Bean Varieties

Focusing on more digestible bean varieties can allow you to reap nutritional benefits while avoiding discomfort. Here are 5 of the easiest to digest:

1. Lentils

Lentils are typically regarded as the most digestible bean. Their small size means they are easier to cook until tender. Many find them simpler to digest than other larger beans.

Red, brown, green, and black lentils are all easy to find and make great additions to soups, salads, veggie burgers, and more.

2. Mung Beans

These small green beans have been shown to produce fewer gastrointestinal symptoms than other bean varieties.

Mung beans can be sprouted and added to salads or enjoyed in soups. They are also used to make bean sprout salads and common in Asian cuisines.

3. Adzuki Beans

Adzuki beans have a strong nutritional profile and tend to be easier on digestion than other beans.

Their sweet flavor makes them widely used in Asian desserts and snacks. You can also add them to soups, salads, stir-fries, and rice dishes.

4. Black-Eyed Peas

A favorite in soul food cooking, black-eyed peas tend to be more digestible than other larger beans.

Many people find they can enjoy black-eyed peas without the unwanted side effects of gas and bloating. They lend themselves well to stews, rice dishes, and salads.

5. Cannellini Beans

Cannellini beans are a white kidney bean variety with a creamy texture. Their smaller size makes them easier to digest than other larger beans.

Cannellini beans work well in pasta dishes, salads, soups, and casseroles. Pureed, they can even serve as an alternative to mashed potatoes.

More Challenging Bean Varieties

For those prone to gas and bloating, these bean varieties may be harder to digest at first:

Kidney beans
Soybeans
Navy beans
Chickpeas (garbanzo beans)
Black beans

You may want to avoid these initially or start with very small amounts and gradually increase intake. Preparation techniques can help improve digestibility too.

Tips for Improving Bean Digestibility

Using the following simple preparation methods can help reduce digestive discomfort from beans:

Soak beans before cooking – Soaking allows oligosaccharides to leach out into the water. Discard soaking liquid before cooking.
Rinse canned beans – Drain and thoroughly rinse canned beans to remove excess oligosaccharides.
Cook beans thoroughly – Ensure beans are fully cooked until soft and tender. Using a pressure cooker helps.
Add digestive spices – Spices like cumin, ginger, fennel can aid bean digestion.
Start with small portions – Gradually increase bean serving sizes to allow your body to adapt.
Chew beans thoroughly – Chewing starts the digestion process to break down beans easier.
Eat beans slowly and mindfully – Relaxed eating improves digestion.
Try a digestive enzyme supplement – Products like Beano or Fodzyme can help break down oligosaccharides before eating.

Tips for Enjoying Beans

Here are some simple ways to enjoy more beans in your diet:

Add beans to soups, salads, stir fries, casseroles, pasta dishes
Make veggie burgers, falafel, bean dips like hummus
Blend beans into smoothies, muffins, brownies, energy bites
Puree beans as a base for spreads, dips, sauces
Roast chickpeas or edamame for a crunchy snack
Sprout beans and add to sandwiches, wraps, Buddha bowls
Use lentil or black bean pasta for extra protein
Drink soymilk, eat tofu or edamame
Follow vegetarian blogs, Instagrammers, YouTubers for recipe ideas
Browse Pinterest boards on high protein vegan meals
Try new bean recipes from healthy cookbooks
Use sites like Bean Institute for bean tips, facts, and recipe ideas

Should You Avoid Beans If You’re Sensitive?

Some with digestive conditions like IBS may need to avoid beans altogether if they exacerbate symptoms. However, small portions may be tolerated. Keeping a food journal can help identify problem foods.

Working with a dietitian knowledgeable about digestive conditions can help guide appropriate bean intake. Slow reintroductions and digestive enzyme supplements may help ease symptoms.

The Takeaway

While individual tolerances vary, smaller beans like lentils, adzuki, mung and cannellini tend to be gentler on digestion. Larger beans may require more preparation strategies to minimize gas and bloating.

Focus on well-cooked, thoroughly chewed beans in controlled portions. With a little care, most people can enjoy the tremendous nutritional benefits of beans without digestive distress.

which beans are easiest to digest

Choose the Right Beans

Some beans and legumes are much more difficult to digest than others. Start with aduki, lentils, mung beans, and peas if you’re sensitive or want to stick with low-fiber beans. Avoid cooking with soybeans – they’re the hardest to digest.

Tips to Digest Beans:

Use dried beans instead of canned beans in order to avoid extra sodium, additives, and chemicals. It takes a little preparation, but it can be quite easy once you’ve developed the habit. It’s also cheaper. Dried beans can be found in the bulk section of your grocery store.

Store dried beans in a container that won’t let air in. Beans and other legumes should be used within 3 to 6 months. After this period of time many beans become very hard, and no amount of cooking will soften them.

Are Beans Bad for You? Health, Longevity, & Inflammation Effects of Legumes (+ Lectins & Phytates)

FAQ

Which bean is easiest on stomach?

Lentils and mung beans are generally considered easier on the stomach compared to other beans due to their lower fiber content and easier digestibility.

Which beans are the least gassy?

The easiest beans to digest (therefore less likely to cause gas), according to Country Life Foods, are lentils, black eyed beans, adzuki beans and mung beans. (Click through to learn more about the amazing health benefits of mung beans.) The harder ones to digest are red kidney, soy, black and lima beans.

What are the easiest white beans to digest?

Cooked and pre-soaked cannellini beans are very simple to digest. They’re pretty creamy as well. However, it will be best if you soak the cannellini overnight. For example, soak 1 cup of cannellini beans in 4 cups of water for 12 hours in a big basin or saucepan.

Are black beans easy to digest?

Black beans are full of plant-based protein, dietary fiber, and antioxidants, but they come with antinutrients that can make them hard to digest. It’s important to either soak or boil them before consumption.

Which beans are easiest to digest?

Try sticking with the easiest bean varieties to digest such as: black-eyed peas, adzuki, anasazi, lentils and mung beans (general rule of thumb is the sweeter the bean, the easier to digest though sweetness is a relative thing!). The most difficult beans to digest are lima beans, navy beans and soybeans.

What is the best way to eat beans?

The best way to eat beans is to first cook them in a large pot of water, about 4 cups of water to every 1 cup of beans. Adding lemon grass or other herbs to the water can improve the flavor. Once beans are cooked the best thing to do is combine them with cooked rice, this is because beans are low in methionine and rice is low in lysine, so combining them makes a more complete protein.

Which beans are hardest to digest?

Some beans and legumes are much more difficult to digest than others. If you’re sensitive, or you want to stick with beans that are easiest to digest, start with aduki, lentils, mung beans, and peas. Avoid cooking with soybeans – they’re the hardest to digest. Whether you’re using canned or dry beans, begin by picking any foreign matter out.

What legumes are easier to digest than other beans?

Lentils are another legume that is easier to digest compared to other beans. They are rich in fiber and protein, making them a nutritional powerhouse. Lentils come in different varieties, such as red, green, and brown, each with its own unique flavor and texture.