Carbs often get a bad rap, but not all carbs are created equal. Yes, some may leave you feeling sluggish, spike your blood sugar or bring on digestive woes. However, others can do wonders for your body, especially your gut. “Gut health is key to feeling your best,” says Katie Schimmelpfenning, RD, LD, a registered dietitian and founder of Eat Swim Win. “A balanced gut helps keep your mood steady by regulating hormones and supports your immune system to fight off illness.  And, let’s face it, no one wants to walk around feeling bloated or uncomfortable.” 

But if you’re looking for a carb that’s been proven to do good things for your digestive health, dietitians recommend chickpeas. Yes, chickpeas! Those small yet mighty legumes aren’t just a fantastic base for hummus or a protein-rich addition to your salad. They’re packed with gut-health benefits that deserve a round of applause.

What, exactly, makes chickpeas so special when it comes to gut health? Don’t worry. We’ll spill the (metaphorical) beans soon enough. Read on to learn all about the great things these versatile powerhouses can do for your gut and why they’re worthy of a spot in your kitchen.

How Chickpeas Support Gut Health

They’re High in Fiber

Fiber is a type of carbohydrate that your body can’t digest. It plays a crucial role in keeping your digestive system healthy by regulating bowel movements and supporting the growth of good gut bacteria. Just one half-cup of cooked chickpeas provides 6 grams of fiber. Since most of us don’t get enough fiber to begin with, that’s good news for digestive health, says Patricia Kolesa, M.S., RDN, a registered dietitian and founder of Dietitian Dish, LLC. 

In fact, chickpeas contain two different types of fiber—soluble fiber and insoluble fiber—which each work in different ways to promote gut health, she says. For instance, soluble fiber dissolves in water to form a gel-like substance, which helps to slow digestion and support the absorption of nutrients. On the other hand, insoluble fiber adds bulk to stool, aiding in its passage through the digestive system to prevent constipation. This dual action contributes to a balanced gut environment and improves overall digestive efficiency.

They Feed Your Good Gut Bacteria

“Chickpeas are rich in resistant starch, which helps feed the good bacteria in the gut and boost the production of short-chain fatty acids,” says Jaime Bachtell-Shelbert, RDN, a registered dietitian and owner of Wholly Nourished. If you’ve never heard of resistant starch or short-chain fatty acids before, we’ll explain. Resistant starch is a special type of fiber known as prebiotic fiber. After we eat chickpeas, their resistant starch travels intact to the colon. When it gets there, your good gut bacteria ferment it for food, helping to promote their growth and activity.,

During this process, your good gut bacteria produce beneficial compounds called short-chain fatty acids, which nourish your gut lining to keep it strong and healthy and protect against disease-causing inflammation. Research has found that SCFAs may also help reduce the risk of colon cancer. If that weren’t enough, SCFAs additionally foster communication between your brain and your gut, so they may support emotional well-being.

They Contain Potent Antioxidants

Chickpeas’ gut-health benefits aren’t just about their fiber. These powerful legumes also contain antioxidants called phenolic acids that promote gut health in several ways. For instance, research has found that phenolic compounds may reduce inflammation that can trigger irritable bowel syndrome (IBS) symptoms and may play a role in the onset of inflammatory bowel disease.  

Hard-working phenolics also tighten gaps in the gut membrane, forming a tight seal that locks out disease-causing bacteria. And, like fiber, phenolic compounds promote the growth of beneficial gut bacteria.  

Strategies to Include Chickpeas in Your Diet

Thanks to their mild flavor and hearty texture, chickpeas are a great way to boost protein and fiber in your diet while enhancing your dishes. Here are some of our favorite ways to incorporate this versatile, nutritious ingredient into your meals. 

• Toss Them into Salads: Add a handful of cooked or canned chickpeas into your favorite salad for a satisfying plant-based nutrition boost. Their neutral taste complements a wide variety of greens, vegetables and even fruits like apples or dried cranberries.
• Blend into Hummus: Whipping up homemade hummus is simple and rewarding. Blend chickpeas with tahini, olive oil, lemon juice and garlic for a creamy dip that pairs perfectly with veggies, crackers or pita bread. If you’re feeling adventurous, try our Avocado Hummus for a satisfying chickpea-forward dip. 
• Add to Soups and Stews: Chickpeas are an excellent addition to hearty soups and stews, adding both texture and substance. Whether it’s a spicy chickpea curry or a comforting bowl of Butternut Squash, Tomato, Chard & Chickpea Soup, chickpeas soak up flavors beautifully while contributing a velvety bite.
• Roast Them for Snacking: When you’re craving a healthy, crunchy snack, you can’t beat roasted chickpeas. Simply rinse canned chickpeas, pat them dry, season with your favorite spices and roast them in the oven. They’re a great alternative to chips and perfect for munching on the go!
• Transform Them into Burgers and Fritters: Simply mash cooked chickpeas, combine them with breadcrumbs and seasonings, and pan-fry or bake. For a satisfying meatless meal, whip up our Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce or these crispy Chickpea Fritters.   

The Bottom Line

Chickpeas are truly gut-health superstars. Their ample fiber and antioxidants keep your digestive system running smoothly, promote the growth of good gut bacteria and fight inflammation. By adding chickpeas to your meals, you’re not just enjoying a delicious ingredient. You’re actively contributing to your gut and long-term health.

Whether you’re blending them into hummus, tossing them into salads or roasting them for a crispy snack, chickpeas offer endless versatility in the kitchen. Their mild, nutty flavor pairs effortlessly with a variety of dishes, making it easy to reap their gut-boosting benefits. So, the next time you’re meal planning, don’t forget these nutrient-packed legumes. Your gut—and your taste buds—will thank you!