Waltanna Farms - Blog #8

Chickpeas and bloating

Date: 18/09/2025

Chickpeas – The Third Most Popular Pulse in the World! 🌍🌱

Did you know chickpeas are grown in over 50 countries worldwide? Every year, the world produces an incredible 13.3 million tonnes of chickpeas—that’s a lot of humble legumes making their way into kitchens and diets across the globe.

But chickpeas aren’t just plentiful—they’re powerful. Packed with a healthy balance of protein, carbohydrates, fats, vitamins, and minerals, they’re a smart addition to any daily diet to help improve overall nutrition.

Chickpeas and Gut Health

One of the most fascinating things about chickpeas is their effect on the gut. Thanks to their high dietary fiber and resistant starch content, chickpeas act as a natural prebiotic—fuel for the beneficial bacteria in your microbiome.

Here’s what the research tells us about chickpeas and gut function:

• Probiotic Effect: Chickpeas promote the growth of good bacteria in the gut.
• Rich in Phenolic Compounds & Fermentable Fiber: These compounds help maintain microbiota balance and protect against gut-related diseases.
• Supports Mucus Production: A chickpea-rich diet improves mucus production, which helps keep the gut lining strong.
• Boosts Short-Chain Fatty Acids (SCFAs): Fermentation of chickpea fiber enhances the colonic environment and improves microbiome function.
• Protective Effects: Regular chickpea intake has been linked to inhibiting cancer cell proliferation, reducing inflammation, and modulating the microbiome in positive ways.

In short: chickpeas don’t just nourish you—they nourish your gut microbes too.

The Bloating Factor

There’s one small catch: chickpeas’ high fiber content can sometimes cause temporary bloating. This is due to indigestible oligosaccharides, mainly raffinose, within the fiber.

The good news? With a little preparation, you can reduce this effect:

• Soak chickpeas for 24 hours in the fridge.
• Drain and discard the soaking water.
• Cook with fresh water.

This simple step helps wash out the compounds that cause bloating. And even better—if you eat chickpeas regularly, your body will adapt, and these symptoms usually subside over time.

Why Chickpeas Deserve a Spot on Your Plate

Chickpeas are more than a hearty pulse—they’re a functional food that supports gut health, balances nutrition, and even contributes to disease prevention. From hummus and curries to salads, snacks, and baked goods, they’re as versatile as they are beneficial.

Next time you reach for a gut-friendly ingredient, remember: the little chickpea is a global superstar.