Are Peas Low FODMAP? Eat These Low FODMAP Peas In 2024

A low-FODMAP diet is low in fermentable carbohydrates. The diet can help manage^[1] symptoms of irritable bowel syndrome, or IBS. If you follow a low-FODMAP diet, you may be wondering if peas are a suitable low-FODMAP food. 

Frozen green peas and garden peas are part of the legume family and a staple in many households. But do they contain FODMAPs,^[2] and might they trigger symptoms of IBS like bloating and abdominal pain?

This article will answer “Are peas low-fodmap?” and explore their nutrition facts and health benefits. We’ll also cover the type of low-FODMAP peas and how to cook peas while following a low-FODMAP diet.

Peas Nutrition Facts

Peas are a gluten-free, nutrient-dense food and a valuable addition to a balanced diet. Here are some key nutrition facts^[3] about green garden peas:

1. Macronutrients: Peas are relatively low in calories and fat while being a good source of carbohydrates, dietary fiber, and plant-based protein.^[4]
2. Vitamins And Minerals: Peas contain vitamins A, C, K, and B vitamins. They also provide essential minerals such as potassium, iron, and magnesium.
3. Antioxidants: Peas are rich in antioxidants,^[5] including flavonoids and carotenoids, contributing to their vibrant green color and health benefits.
4. Low In Anti-nutrients: Many legumes are high in antinutrients — compounds that inhibit the absorption of essential vitamins and minerals. Peas are low in anti-nutrients.^[4]

Health Benefits Of Peas

Eating peas may have several potential health benefits:

1. Digestive Health: The fiber content in peas supports^[6] gastrointestinal health and may help regulate bowel movements.^[7] This is partly due to supporting the growth of gut bacteria that produce health-promoting short-chain fatty acids.
2. Heart Health: Fiber-rich foods like peas can help reduce cholesterol levels^[8] and support a healthy cardiovascular system. Peas are low in saturated fat and cholesterol while being a good source of heart-healthy nutrients like potassium and fiber.
3. Blood Sugar Management: The fiber and protein in peas can help slow down the absorption of sugars,^[9] potentially aiding in blood sugar control.
4. Antioxidant Protection: The antioxidants found in peas have been linked to reducing the risk of chronic diseases, such as certain cancers^[9] and cardiovascular conditions.^[9]
5. Effective Weight Management: Consuming more soluble fiber^[8] from foods like peas can aid weight loss.

Which Type Of Peas Is Low FODMAP?

All types of peas have different FODMAP levels. All types of peas contain some FODMAPs but might be considered low FODMAP for a typical serving size. 

These are the type of peas suitable for a low FODMAP diet according to the Monash University^[10] Low FODMAP Diet app:

1. Green Peas: Green peas or garden peas are considered low FODMAP when consumed in moderation. These are the type of peas suitable for a low FODMAP diet. A typical serving size is half a cup.
2. Sugar Snap Peas: In small doses, sugar snap peas are also low FODMAP. A low-FODMAP serving size is around 10 pods or 75 grams. 
3. Canned or Tinned Peas: Tinned peas vary in FODMAP content depending on the ingredients. Tinned peas without added ingredients are low FODMAP. But it’s essential to check the label and ensure no high FODMAP additives like onion or garlic exist.
4. Black-eyed Peas: Black-eyed peas are low FODMAP in small to moderate serving sizes. A low-FODMAP portion of canned black-eyed peas is a one-third cup. However, larger servings may contain higher amounts of FODMAPs, such as oligosaccharides. 

Are Green Peas Low-FODMAP?

Yes, green peas are generally considered low FODMAP. According to the Monash University Low FODMAP Diet app, a typical one-half cup serving of green peas is low in FODMAPs and should be well-tolerated by most people following a low-FODMAP diet. 

High-FODMAP Foods To Avoid

It’s important to note that individual tolerance to FODMAPs can vary, and some people may be able to tolerate small amounts of these high-FODMAP peas. Working with a registered dietitian experienced in the low-FODMAP diet is recommended to determine your specific tolerance levels and dietary needs.

1. Snow Peas: Snow peas are considered a high-FODMAP food and are not recommended on a low-FODMAP diet. The main FODMAP present in snow peas is mannitol.
2. Split Peas: Split peas contain some FODMAPs as oligosaccharides, albeit at lower levels than other legumes. 
3. Black-eyed Peas: Large servings of black-eyed peas may be considered high in FODMAPs.
4. Chickpeas, otherwise known as garbanzo beans.

Processed pea products are also high in FODMAPs and should be avoided on a low-FODMAP diet. These include: pea flour, pea protein powder, pea milk, and pea protein isolate.

Are Chickpeas Low-FODMAP?

No, chickpeas are not considered low FODMAP. They contain high levels of oligosaccharides, which are a type of FODMAP. It is recommended to avoid chickpeas while following a low FODMAP diet.

How To Cook Peas On A Low FODMAP Diet

Here are some tips for cooking peas while following a low FODMAP diet:

1. Use Fresh Or Frozen Peas: Both fresh and frozen peas can be incorporated into your low FODMAP meal plan. Avoid canned peas if they contain high-FODMAP additives.
2. Serving Size: Stick to the recommended serving size of around one-half cup for green peas or 10 pods or 75 grams for sugar snap peas.
3. Cooking Methods: Peas can be steamed, boiled, stir-fried, or added to soups and stews. Avoid using high-FODMAP ingredients like garlic or onion in your recipes.
4. Pairing With Low-FODMAP Foods: Combine peas with other low-FODMAP vegetables, lean proteins, and grains to create balanced meals. For example, combine peas with potatoes to make a potato salad. Or, have them as a side dish to any low-FODMAP meal.

Summary

Peas can be a nutritious addition to your gluten-free, low-FODMAP diet when consumed in moderation. Eating peas can even help support gut health. Green peas and sugar snap peas are low FODMAP, while snow peas should be avoided. 

Enjoy the health benefits of peas while following a low-FODMAP diet by incorporating them into your favorite low-FODMAP recipes. Remember to adhere to the recommended serving sizes and pair peas with other low-FODMAP foods for well-rounded meals.

Following a low-FODMAP diet can be tricky, so check out these low-FODMAP meal plan delivery services. A low-FODMAP diet can lead to weight loss,^[11] but other healthy diets can help you lose weight more sustainably. Try eating properly prepared pinto beans, red beans, or other beans for weight loss a maximum of two to three times a week if following a low-FODMAP meal plan.

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