Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM

Are peas low FODMAP?

Is it true that peas have a low FODMAP count? Many people, particularly those who follow the low FODMAP diet, are asking this question. This question's answer is a little more difficult. There are a few exceptions to the general rule that peas are high in FODMAP. Some people have reported having symptoms after eating green peas, while others have not. This could be owing to the limited quantity of fructans found in green peas. Peas can be low in FODMAP when ingested in tiny amounts per serving, according to the Monash University FODMAP Diet App.

The Monash App has a list of peas and the amount you can consume in each serving:

• 5 pods of snow peas (16g)
• 1 Tablespoon thawed peas (15g)
• 4 Pods Sugar Snap (14g)
• 1/4 cup drained canned peas (45g)

If you're on the low FODMAP diet, keep in mind that everyone's body is different, so you may need to experiment a little to figure out what works best for you. Green peas may be OK to consume for some people, while they may need to be avoided for others. If you're not sure if you can eat peas, it's always a good idea to consult a certified dietitian who can help you figure out what's best for you.

What is the low FODMAP diet?

The low FODMAP diet is a way of eating that can help people with Irritable Bowel Syndrome (IBS) control their symptoms. FODMAPs are a type of carbohydrate found in a variety of foods that can cause digestive issues in those who suffer from IBS. In order to help lessen symptoms, the low FODMAP diet eliminates the majority of high FODMAP foods from the diet.

The low FODMAP diet isn't a cure for IBS, but it can help with symptom management. Many people report that the diet makes them feel better and helps them have fewer stomach issues. IBS-related symptoms like gas, bloating, diarrhea and constipation may also benefit from the diet.

If you have IBS and want to attempt the low FODMAP diet, you should consult a certified dietitian or another health practitioner who is familiar with the diet. They can assist you in making sure you're on track with your diet and obtaining all of the nutrients you require.

Health benefits of peas

Both soluble and insoluble fiber can be found in peas. This combo can help keep your digestive system flowing smoothly. Peas are high in protein, which can help you stay fuller for longer and maintain your energy levels. Peas are also high in vitamin C, which aids in the healthy functioning of your immune system. Peas are high in iron, which is necessary for transporting oxygen throughout the body.

Recipes with peas that are low in FODMAPs

Peas can be used in a variety of low FODMAP recipes.

Here are a few of our favorites:

• Low FODMAP INDIAN SPICE RICE PILAF Recipe
• Low FODMAP MEXICAN RICE Recipe
• Low FODMAP Potato and Pea Curry with Vegetable Samosas and Steamed Rice
• Low FODMAP Vegan Spice Eggplant Stew with Quinoa Recipe

All of these recipes are simple to prepare and delicious. So, if you're looking for some new low FODMAP diet ideas, give these a try!

Summary

Hopefully, this blog post has answered some of your questions about peas and whether or not it is a low FODMAP food. Stay tuned for more posts about FODMAP-friendly foods, and be sure to check out our other blog posts for more information on how to manage your digestive health.

Join our free low FODMAP course for beginners if you're looking for more information on following the low FODMAP diet. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here.