Chickpeas are not only delicious but they can also be used in a variety of dishes and snacks. You can mash them and make your homemade hummus dip for veggie sticks, season them with cumin and chili powder, and roast them in the oven on a sheet. In the end, chickpeas can be eaten in various ways, practically all of which are high in nutrition.
However, like with almost any food (yes, even the healthiest ones!), there is one adverse effect to be aware of, especially if you consume excessive amounts of the bean. So, what is this nutritious food's one significant negative effect? Because chickpeas can produce bloating and gas, it's essential to know how much you can eat.
Here's all you need to know about this chickpea side effect, including how much you should consume.
Because chickpeas contain a significant number of indigestible saccharides (sugars), those with irritable bowel syndrome (IBS) are more likely to have this adverse effect. According to the Cleveland Clinic, microorganisms in the intestine metabolize any carbohydrates (including saccharides) that cannot be digested or absorbed adequately. This is what causes the body to produce too much gas and even abdominal discomfort.
What is the solution? Make sure you portion out your chickpeas!
If you've ever eaten a bunch of chickpeas in one sitting, you'll know what I'm talking about. Furthermore, the legume is high in fiber, an indigestible carbohydrate that can produce bloating and gas if consumed in large amounts. You may not suffer any of these symptoms if you limit yourself to around 1/4 cup of chickpeas each serving and rinse them before eating them.
Remember that everyone's body is different, so experiment to see what works best for you. You might be able to eat larger servings without difficulty.