How to Introduce Beans Without Causing Gas in Babies

Beans are a great first food for babies starting solids. They’re packed with nutrients like iron, fiber, and protein, and their soft texture makes them easy to mash or puree. 

But if your baby seems especially gassy after eating them - you aren’t alone! And this gas can lead to frequent fussiness, poor sleep, and a very uncomfortable little one.

The good news is that with the right prep and a gradual introduction, most babies can learn to better tolerate beans. In this post, we’ll break down why your baby might be struggling with gas and practical tips for bean introduction.

When to Offer Beans

Beans can be safely offered when your baby is 6 months old or when they show signs of readiness like head and neck control, showing interest in food, and no longer using their tongue to push food out of their mouth.

Beyond the fun texture exploration, beans offer some great nutrition benefits at this stage

• Fiber: Many babies experience constipation when they begin solids, so fiber helps keep digestion on track.

• Iron: Around 6 months, babies need more iron from food as their stores from birth begin to drop. Many beans are a great source of plant-based iron.

• Protein: Beans are a gentle, plant-based protein that babies can easily gum and swallow when mashed.

Because whole beans are small and round, they can be a choking hazard for babies starting solids. To serve them safely, gently mash them with a fork or your fingers before serving or mix them into a soft puree.

Why Beans Can Cause Gas

Beans naturally contain resistant starch and fiber, which are fermented in the gut to produce gas. This is normal digestion at work, but babies have developing digestive systems and a less mature gut ecosystem, which can make them more sensitive to gassy foods (1).

Tips for Easy Bean Introduction

1. Start Small and Slow

Your baby’s gut needs time to adjust to fiber, and when it hasn’t had much exposure yet, it’s more likely to produce gas (1). Introduce beans in small amounts - start with 1 tablespoon and wait to see how your baby feels after the meal. Slowly build up to 3–5 tablespoons as their tolerance improves.

2. Introduce Other High Fiber Foods First

Because beans are so densely packed with fiber, offer other fiber sources to “warm up” the gut before beans are introduced (1). Good sources of this include berries, cooked apples, oats, cooked pears, or avocado.

3. Prioritize Hydration

Fiber needs water to move comfortably through the digestive system. For babies 6-12 months, the American Academy of Pediatrics recommends 4-8 ounces of water per day, alongside breast milk or formula. Small sips during meals with fiber-rich foods like beans can help ease digestion.

4. Soak & Rinse

If you are making beans from scratch, soaking the beans overnight before cooking can help reduce the starch content in the beans that is responsible for gas (1). If you’re using canned beans, rinsing them under water can also eliminate some of this starch content to help make them slightly more tolerable for your baby.

5. Start with Milder Beans

Some beans have naturally less resistant starch, making them easier to digest. Good starter options include lentils, black-eyed peas, mung beans, and chickpeas. 

Other Reasons Your Baby Could Be Struggling with Gas

Gas is a completely normal aspect for most babies. However, severe gas and resulting colic is Most babies experience some gas, but if your baby seems unusually fussy or is having ongoing digestive discomfort, other causes might be worth considering (1):

• Cow’s milk protein allergy

• Food allergies

• Lactose intolerance

• Bottle-feeding issues (like too much air during feeds)

• Imbalance of gut bacteria
  

If you're seeing frequent gas combined with colic, poor sleep, or blood in stool, check in with your baby’s pediatrician for a full evaluation and guidance.

Summary

Beans are a nutritious early food for babies, but starting slow, prepping them properly, and supporting hydration can make them much easier to tolerate. If your baby is especially gassy or fussy, talk to your pediatrician to rule out other underlying causes.