# Why Do Fava Beans Cause Bloating? And How to Reduce It > The bloating comes from **complex sugars (oligosaccharides)** that your body has no enzyme to digest, so they reach the colon, where its bacteria ferment them and produce gas. The most effective fix: **throwing away the soaking and cooking water** — these sugars dissolve in water. **4 min read** Fava beans are Egypt’s cheapest and most widely eaten protein — and, at the same time, the most common cause of complaints about bloating. The fixes exist and they are proven, but most of them happen before cooking, not after. ## The science behind it Pulses contain complex sugars called **oligosaccharides** — the best known are raffinose and stachyose. And the human body **doesn’t have the enzyme** that breaks them down (alpha-galactosidase). So they pass through the stomach and small intestine undigested and reach the **colon**, where bacteria ferment them and produce **hydrogen, methane and carbon dioxide**. **This isn’t an illness or an allergy** — it’s a natural process, and how strongly it affects you varies from person to person, depending on the make-up of your gut bacteria. ## Fix 1: throw away the soaking water This is the most effective fix, and the simplest. Oligosaccharides are **water-soluble** — which means they leach out of the beans as they soak. **How:** soak the beans for **12 hours**, **throw away the water** and rinse them well. **Even better:** change the soaking water **twice** during those 12 hours — each change removes another batch. Studies show this reduces these sugars considerably. ## Fix 2: throw away the first cooking water After soaking, boil the beans for **10 minutes** in fresh water, throw that water away too, and finish cooking them in a third lot of water. This removes the rest of the sugars and reduces bloating noticeably. **The cost:** you lose some of the water-soluble vitamins — but for most people the gain in digestion outweighs it. ## Fix 3: cook them until completely soft A bean that is still firm is much harder to digest. **The rule:** the beans must be **completely tender** — they should mash under light pressure between two fingers. Undercooking is a common cause of severe bloating, and people end up blaming the beans themselves. ## Fix 4: the spices that actually work These aren’t old wives’ tales — there is a real basis to them: - **Cumin** — calms intestinal cramps and helps expel wind. That’s why it goes into every dish of fava beans. - **Fennel seeds** — one of the most powerful remedies for wind. - **Aniseed and caraway** — the same family and the same effect. - **Ginger** — speeds up stomach emptying. - **Bay leaves** — added to the cooking water. - **Epazote** — a Mexican herb added to beans for the same purpose. ## Fix 5: sprouting Sprouting the beans cuts their oligosaccharides considerably — the sprout uses them up as energy to grow. **How:** soak for 12 hours, drain, then rinse **twice a day** in a jar covered with muslin for **2–3 days**. Sprouted fava beans are clearly easier to digest than ful medames (slow-cooked fava beans) — that’s no coincidence, it’s chemistry. ## Fix 6: build up gradually This is the fix people ignore, yet it is one of the most effective in the long run. **Gut bacteria adapt.** People who eat pulses regularly develop bacterial colonies that handle these sugars more efficiently and produce less gas. **How:** start with small amounts (a quarter of a cup) and increase gradually over **several weeks**. Someone who eats fava beans once a month suffers more than someone who eats them every day. ## Bicarbonate of soda: in moderation A pinch of bicarbonate of soda in the soaking water helps break down the cell walls and shortens the cooking time. **But too much** gives a soapy taste and destroys B vitamins. **The safe amount:** **a quarter teaspoon per kilo** at most. ## Enzyme supplements There are supplements containing the enzyme **alpha-galactosidase** — you take them with the first mouthful, and they really do digest these sugars. They are scientifically proven, they work, and they are sold in pharmacies. They are a practical solution for anyone who is highly sensitive but still wants to eat pulses. ## Which pulse is easiest on the stomach A rough ranking, from lightest to heaviest: - **Split yellow lentils** — by far the lightest (which is why they are given to the sick and to children). - **Brown lentils**. - **Black-eyed beans**. - **Chickpeas**. - **White beans**. - **Ful medames** — the heaviest. If you’re starting from scratch, begin with lentils and work your way up gradually. ## Favism: a completely different warning This isn’t bloating or indigestion — it is a **genetic condition** (G6PD enzyme deficiency) that is common across the Middle East. In people with this condition, eating fava beans (and sometimes even breathing in the plant’s pollen) causes **red blood cells to break down** — a genuine danger that needs hospital treatment. **Symptoms:** severe fatigue, yellowing of the eyes and skin, and dark urine. It is diagnosed with a simple blood test, and anyone who has it must avoid fava beans completely — there’s no building up or cutting down here. ## The time of day matters One simple, practical thing makes a difference for a lot of people: **when you eat**. Fava beans at **breakfast** have the whole day ahead of them to be digested, and moving about helps expel the gas — that’s part of the wisdom of the Egyptian breakfast. **Fava beans before bed** sit in the colon while the body is at rest, so the bloating feels more noticeable and heavier. **Chewing slowly** really does make a difference — digestion starts in the mouth, and bolting your food sends more of it undigested to the colon. And **walking after a meal** for 10–15 minutes speeds up the gut and reduces the build-up of gas. ## In short Soak for 12 hours, changing the water twice and throwing it away; give the beans a first boil and discard that water too; cook them until completely soft; add cumin or fennel; and eat them regularly so your body adapts. ## FAQ ### Why do fava beans give you wind? They contain complex sugars (oligosaccharides) that the body has no enzyme to break down, so they reach the colon, where its bacteria ferment them and produce gas. It is a natural process, and how strong it is depends on the make-up of each person’s gut bacteria. ### What is the most effective fix for bloating? Throwing away the soaking and cooking water — the sugars that cause gas dissolve in water and leave with it. Soak for 12 hours, changing the water twice, then boil for 10 minutes, throw that water away and finish cooking in a third lot of water. ### Does cumin really reduce bloating? Yes, and it is not just a folk habit — cumin, fennel, aniseed and caraway calm intestinal cramps and help expel wind. That explains why cumin goes into almost every dish of fava beans. ### Which pulse is easiest on the stomach? Split yellow lentils, by a wide margin — which is why they are given to the sick and to children. After them come brown lentils, then black-eyed beans, chickpeas and white beans, with ful medames (slow-cooked fava beans) the heaviest of all. --- Source: https://hanakoleah.com/en/article/why-do-fava-beans-cause-bloating Edited by: Marwa Mohamed Last updated: 2026-10-23