List of Legumes That Are Easy to Digest

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legumes that are easy to digest

If you’ve ever wondered which legumes are easy to digest, then you’ve come to the right place. In this article, we’re going to list the legumes that are the least gassy and easiest to digest! We’ll also answer some of the most common questions about the varieties of beans that are easy to digest.

List of Legumes That Are Easy to Digest & The Least Gassy

1. Black-Eyed Peas

black eyed peas

Black-eyed peas, otherwise known as black-eyed beans, are some of the least gassy legumes you can find. They’re also quite easy to digest because of their natural sweetness. Black-eyed beans are also extremely versatile.

They appear in Mediterranean cuisine, often in a rich sauce with black olives, crushed tomatoes, and a generous serving of olive oil. Black-eyed peas also work great in a curry dish.

2. Adzuki Beans

adzuki beans

Adzuki beans come from East Asia. They cause very little gas and are easy on the digestive tract because of the sugars they contain. Adzuki beans are also a staple food in Asian cuisine. 

The Japanese use them to make yōkan, which is a thick paste made from adzuki beans, sugar, and agar. It’s used in a variety of Japanese sweets because of its subtly sweet flavor. 

3. Lentils


Lentils are great for your digestion. In fact, they promote overall gut health by feeding your gut flora. They’re also essential in certain cuisines, such as the Mediterranean diet. 

Lentils have a very meaty texture and flavor and serve as an excellent replacement for meat. In Spain, for example, lentils appear in stews and sauces during weekday dinners, while meat is prepared at the weekend. 

4. Mung Beans

mung beans in jar

Aside from being easy to digest and not nearly as gassy as some of the other legumes on the market, mung beans possess a rich, creamy texture. That’s why they’re used to make mung bean soup. 

Whether they appear in a curry dish or soup, they’re often paired with coconut milk, ginger, garlic, and crushed tomatoes. They offer a gentle, sweet flavor that works well in milder recipes.

Frequently Asked Questions

Which Lentils Are the Easiest to Digest?

Red lentils are the easiest to digest. They also take a relatively short time to prepare because of how small they are. On the other hand, brown lentils take hours to boil and prove quite demanding on your digestion.

chick peas soup

Are Chickpeas Easy to Digest?

Yes, chickpeas are relatively easy to digest. As long as you remember to soak and rinse them, they are quite easily digestible.

How to Make Canned Beans Easier to Digest

To make canned beans easier to digest, make sure that you rinse them thoroughly. This removes the complex sugars that are difficult to digest and later cause gas. 

Are Cannellini Beans Easy to Digest?

Yes, cannellini beans are quite easy to digest. They’re also very creamy. 

black beans on fried rice

Are Black Beans Easy to Digest?

Black beans are harder to digest than some other legumes. That’s because they’re rich in fiber, which helps keep your digestive tract healthy and your bowels moving. 

Are Baked Beans Easy to Digest?

Yes, baked beans are pretty easy to digest. They’re composed of indigestible carbohydrates that help with bowel movements. 

refried beans with nacho chips

Are Refried Beans Hard to Digest?

Refried beans are more difficult to digest. They contain both soluble and insoluble fiber. Also, the way you prepare them affects their general effect on your body. 

If refried beans contain animal fat, then the added cholesterol and saturated fat weigh down the digestive tract. If they’re prepared with only a small amount of oil, then that makes a huge difference.

Wrap Up

To sum up, black-eyed peas, adzuki beans, and lentils, and mung beans are the easiest to digest and the least gassy legumes. On the other hand, black beans and refried beans might prove hard to digest. 

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