Can Beans Cause Constipation? Here's What a Dietitian Has to Say

Beans are a beloved pantry staple across the globe because they're affordable, filling and brimming with vitamins, minerals and phytochemicals, according to a 2021 study published in Nutrients. The tiny-but-mighty food is most notable for its plant protein and fiber contents, plus it's naturally free of cholesterol and saturated fats. Whether you're vegan, gluten-free or following a heart-healthy eating plan, beans can suit a variety of dietary needs.

From a hearty pot full of Kickin' Hot Chili to roasted garlic hummus dip with veggies, beans are a versatile ingredient for endless dish ideas. But despite their many uses and healthy reputation, many people may steer clear of beans due to fears of gas, digestive upset and constipation. When things get stuck, things get tough; while very uncomfortable, constipation can be totally normal. Your poop becomes hard, dry and difficult to pass.

Here's what you should know about whether beans can contribute to constipation or actually help it.

Health Benefits of Beans

Eating beans offers an impressive combo of nutrients and health benefits. According to a 2021 article published in Nutrients, beans have protein, fiber, complex carbohydrates, vitamins, minerals and resistant starch. Additionally, beans are a major source of antioxidants, thanks to their phytochemicals and polyphenols—compounds in many plant foods that provide protective antioxidants that may improve blood sugar levels, enhance blood pressure and lower cardiovascular disease risk.

According to the USDA, a half-cup of cooked black beans contains:

• Calories: 114
• Protein: 8 grams
• Fat: 0 grams
• Carbohydrate: 20 grams
• Fiber: 8 grams
• Iron: 2 milligrams (11% Daily Value)
• Magnesium: 60 milligrams (14% DV)
• Folate: 128 micrograms (32% DV)

The 2020-2025 Dietary Guidelines for Americans encourage adults to eat 1½ cups of beans each week based on an average daily intake of 2,000 calories. Keep in mind your own needs for amounts of beans per week will vary by your age, sex and activity level.

Beans and Constipation: Is There a Link?

While no single food can cause constipation, eating large amounts of beans could make going No. 2 a battle. But it really depends on your lifestyle. Why? Well, beans are known for their fiber. Depending on your age and sex, the Dietary Guidelines recommend eating 22 to 34 grams of fiber every day. Beans are rich in soluble fiber, a type that helps soften your stool for easier passage through the intestines by drawing water in to form a gel-like substance.

But there are a few issues that can happen here: Eating too much fiber when your body isn't used to it can cause gastrointestinal issues. Not to discourage the fiber thing! But you may need to go slow. Also, make sure you're drinking enough fluids. According to a 2023 article published in StatPearls, if you're not getting enough water every day, your stools can stay dry and stuck. Plus, if you're loading up on bean fiber but lacking in H2O, you could be upping your chances of persistent poop problems. A 2022 study in Nutrients found that low water intake could impact the osmotic action of fluids on constipation, which is the attraction of water into the digestive tract that helps with your ability to poop.

Fiber should be helpful to reduce constipation in theory, but not everyone with constipation has a fiber or fluid issue. Digestive diseases like celiac and Crohn's, thyroid conditions, diabetes and certain medications can also be constipation culprits. So if eating enough fiber and drinking enough water isn't making your bowels budge, it's probably time to get medical help to determine the real reason for your constipation.

The key is not to fill up on one single food alone but to make sure you're enjoying a variety of food groups to complement your whole health. According to a study in BMC Public Health, higher intakes of fruits, vegetables, whole grains, beans, seafood and plant protein lowered the odds of constipation. So, rather than bulking up on beans and nothing else, try to enjoy a wide variety of fiber-rich sources. That said, eating too much fiber may cause its own symptoms, like gas and bloating, so always aim for your individual fiber recommendations as seen in the DGAs unless otherwise recommended by your medical provider.

Bottom Line

There's no need to worry about beans causing constipation because they have way too many must-have nutrients and benefits to even consider avoiding them. No single food is going to cause constipation, so it's important to look at your overall hydration and dietary pattern if pooping is strenuous. Getting enough fiber from beans and a host of other sources such as fruits, vegetables, whole grains and nuts and seeds can help too. You can try our Caramelized Broccolini and White Beans or Black Bean-Quinoa Bowl for more balanced approaches to including beans. Just make sure you're sipping enough water throughout the day and staying well-hydrated. And if constipation is still a problem, don't hesitate to reach out to your medical provider for some relief.