For those prone to bloating and indigestion, some meal ingredients are better (and worse) than others. When it comes to pasta, there are thankfully plenty of options out there that can suit many diets— whether that be gluten-free, vegan, plant-based, etc.
We reached out to registered dietitians and other health experts to learn more about one kind of pasta— chickpea pasta— that has a myriad of health benefits, but may be best to skip for those who frequently experience bloating. Read on for tips, suggestions and insight from Shavonne Morrison, MS, RD, LD, registered dietitian at Atlas Tea Club, and Jennifer Hanes, MS, RDN, LD, registered dietitian at Dietitian Jenn.
READ MORE: The One Low-Carb Pasta You Can Have Every Week Without Gaining Any Weight
Chickpea Pasta & Bloating
Chickpea pasta, Morrison acknowledges, is "high in fiber," which is great for many who need more of the nutrient in their diet, but could "cause bloating for some, especially people with IBS." Chickpea pasta, Hanes agrees, can "potentially cause bloating and indigestion for some people for a couple of reasons." She also notes that it is "higher in fiber" than refined pasta.
"When a person suddenly increases their fiber intake, it can take a bit for the digestive tract to adapt too," she explains. "If this person experiences bloating for this reason," she says she would recommend "reducing their intake again until they feel better."
Then, Hanes adds, they can "gradually increase their fiber intake making sure to also increase their water intake as well." However, she continues, "a person with IBS could have a difficulty digesting certain fibers and other carbohydrates, and fibers in the bean/legume family can definitely be triggers for IBS symptoms." A dietitian that is familiar with GI problems, she advises, could be "very helpful in managing these symptoms if they are persistent and aggravating to the individual."
Chickpea pasta is a common food that many choose, Morrison says, since "it is both high in protein and a good source of iron." Compared to regular pasta, she points out, "chickpea pasta is easier on your blood sugar and is more filling." While Morrison says that she recommends chickpea pasta to her clients "all the time," as opposed to wheat pasta, if "you find that it bloats you," you can try pasta "made from lentils" or another plant-based protein. "These may bloat you as well," she says, "but some people may just be sensitive to chickpeas alone and not lentils." Overall, she concludes, "it takes some trial and error."
