Can Beans, Peas, Lentils Cause Gas?

It comes down to how our digestive system handles certain carbohydrates in these foods. According to the National Institutes of Health, legumes (like beans, peas, and lentils) contain carbs that our bodies don’t fully digest in the stomach or small intestine. Instead, these undigested bits travel down to the large intestine, where bacteria break them down — and a side effect of this process is the production of gas¹. Certain sugars in these foods also contribute to gas. For example, beans contain a complex sugar called raffinose. It travels to your gut (large intestine) intact, where bacteria break it apart and release gas². Peas and lentils have some of these indigestible sugars too, and they can cause gas in the same way.

First of all, remember that some gas is normal for everyone. In fact, everyone passes gas daily as part of healthy digestion. And if you start eating more beans or lentils regularly, your body often adjusts. After a few weeks of consistent bean consumption, many people find that their gas levels go back to normal³.

But if too much gas is bothering you, there are a few simple steps you can take to reduce gas from beans, peas, and lentils:

• Start with small servings and increase slowly: If you’re not used to eating a lot of beans or fiber, introduce them to your diet gradually. A sudden big increase in fiber can cause gas and belly pain, so add fiber slowly to give your digestive system time to adjust⁴.
• Rinse and cook thoroughly: If you use canned beans, drain and rinse them well. This washes away some of the gas-causing substances. Also, cook beans, peas, and lentils until they are very soft (easy to mash). Proper cooking breaks down those complex carbs so there’s less for your bacteria to ferment. If you’re cooking dried beans, it helps to soak them overnight in water, then discard that water and cook the beans in fresh water. These steps can make the legumes easier on your stomach.
• Watch portion sizes (and avoid gulping air): Eating a huge amount of beans in one sitting might give anyone gas. Try moderate portions to see how your body reacts. Also, eat slowly and try not to swallow too much air while eating (for example, avoid chugging fizzy drinks with your bean meal, since extra air can add to gas).
  

Even if you follow these tips, you might still experience some gas – and that’s okay. The goal is to make it manageable and not too uncomfortable!

When you do feel gassy and bloated after eating these foods, there are remedies that can give fast relief:

• Pepto Gas + Bloating (Simethicone) is an over-the-counter anti-gas product that helps break up gas bubbles in your digestive tract, so you can get rid of the gas more easily and with less discomfort. Doctors often recommend simethicone for gas relief⁵. With Pepto Gas + Bloating, get fast, targeted gas relief when you need it.
• Pepto Bismol (Bismuth Subsalicylate) is an over-the-counter multi-symptom upset stomach relief product. For the relief of upset stomach associated with occasional gas due to overindulgence in food and drink, give Pepto Bismol a try. Pepto Bismol is the #1 Pharmacist Recommended Upset Stomach Brand^{^} and helps relieve your symptoms fast.^†
  

Read each label and choose the product that’s right for you.

So, can beans, peas, and lentils cause gas? Absolutely – these fiber-filled foods can lead to gas as your gut bacteria digest what you can’t. However, this effect is a normal part of digestion, and it doesn’t mean you should avoid these super-healthy foods altogether. Don’t let a little gas scare you away from them. Remember, your body is just doing its job, and now you have the know-how and over-the-counter options like Pepto Gas + Bloating to help manage the gas while still savoring these foods as part of a healthy diet.