Are Green Peas Low FODMAP?

Written by Amy Kaczor MS RD LDN, Registered Dietitian  

Are green peas a low FODMAP food?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. According to Johns Hopkins Medicine (n.d.), FODMAPs are sugars that aggravate the gastrointestinal distress of individuals with irritable bowel syndrome.

Unlike others in the legume family, such as beans, lentils, and chickpeas, green peas are low in FODMAPs and packed with nutrition. Green peas can be dried, fresh, frozen, or canned. According to the Monash University FODMAP Diet app, a serving size of 1/4 cup of drained canned peas per meal is suitable for individuals on a low FODMAP diet. It is unlikely to cause diarrhea, constipation, or stomach pains after eating. Similarly, one tablespoon of thawed frozen peas is considered safe for the FODMAP diet. 

What are the health benefits of green peas?

Green peas are a nutritious legume vegetable rich in fiber and antioxidants. Fiber is a substance that promotes digestive health and acts as a prebiotic in the gut. Prebiotics are the “food” for probiotics that keep the bacteria in the gastrointestinal tract balanced and healthy. Antioxidants are compounds that fight free radicals that are harmful compounds that are naturally produced in the body. Green peas are also a great source of vitamin A, protein, and minerals (Elliot, 2017).


Summary

We hope this post answered your questions about green peas and the low FODMAP diet. Stay tuned for more posts about the low FODMAP diet and low FODMAP foods! 

Stay tuned for more posts about low FODMAP foods. Also, check out our other pages for more information on managing digestive health.


References

Elliott, B. (2017, February 24). Why green peas are healthy and nutritious. Healthline. Retrieved April 29, 2022, from https://www.healthline.com/nutrition/green-peas-are-healthy 

Veloso, H. G. (n.d.). FODMAP diet: What you need to know. Johns Hopkins Medicine. Retrieved April 19, 2022, from https://www.hopkinsmedicine.org/ health/wellness-and-prevention/fodmap-diet-what-you-need-to-know/

Back to blog

You might want to check

1 of 12