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Are Peas Low FODMAP? (3-Minute Read)

Figuring out what you can eat on a low FODMAP diet can be challenging at times. A lot of food these days contains quite a large amount of carbohydrates. So, you might feel like your options are limited.

For example, all legumes like peas primarily contain calories from carbohydrates. So, it might be safe to assume that they also contain some indigestible carbs.

So, are peas high or low in FODMAPs? Can you eat them on a low FODMAP diet?

Are peas low FODMAP?

As long as they’re consumed in moderation, peas can be a safe addition to a low FODMAP diet. They do contain some crabs belonging to this group, but if you stick to the recommended serving, you don’t have anything to worry about.

Peas are also rich in various micronutrients like vitamin C and manganese, as well as powerful plant compounds. 

So, eating this type of legume can help you stay healthy and prevent various diseases and health conditions.

Are peas low FODMAP?
Are peas low FODMAP?

How low in FODMAPs are peas?

Peas, especially the green variety, are safe for those on a low FODMAP diet. They contain small amounts of this type of carbs, as long as you consume just around one tablespoon (25 g) of green peas in a single serving.

If you consume more in one sitting, you’re more likely to load up on a lot of indigestible carbs, which can cause indigestion and other IBS symptoms.

So, make sure to stick to the recommended serving.

Also, choose fresh or frozen green peas and avoid the canned varieties. They are often higher in FODMAPs and contain preservatives that can cause bloating and other digestive system issues.

Are peas good for you?

Peas are very nutritious and low in calories. One ounce of green peas contains just 23.5 calories and 6% of your daily recommended need for fiber.

The fiber found in green peas can improve your blood sugar levels, reducing the symptoms of type 2 diabetes. 

The fiber also slows down the rate at which your body absorbs carbs, promoting stable blood sugar levels and preventing spikes.

In addition, calorie by calorie, peas are a great source of protein as compared to other vegetables.

How low in FODMAPs are peas?
How low in FODMAPs are peas?

This macronutrient helps you stay full after eating, reducing the risk of overeating. Because of that, adding peas to your diet can help you lose weight or maintain a healthy weight. Protein is also important for fueling your muscles.

So, eating peas can help you after working out as well.

Peas are also a wonderful source of vitamin C. Also known as ascorbic acid, this vitamin reduces your risk of various viral infections and diseases as it boosts your metabolism and immune system.

Vitamin C also prevents anemia and iron deficiency by improving the absorption of this mineral.

Just like other legumes, peas provide you with a lot of antioxidants. These plant compounds help flush out free radicals from your body. 

This, in turn, reduces your risk of various chronic conditions like diabetes, heart disease, and even cancer.

The same antioxidants can also combat inflammation, which can help people with IBS and other digestive system issues.

Peas are also rich in manganese – a mineral that helps your body form connective tissues, bones, blood clotting factors, and sex hormones. 

It’s also a key factor in carbohydrate metabolism and calcium absorption.

What’s more, getting enough manganese each day has been linked with normal brain and nerve function. So, eating peas can prevent various cognitive disorders.

Are peas good for you?
Are peas good for you?

Another great thing about green peas is that they have several nutrients and plant compounds that have been known to reduce your risk of diabetes.

The fiber and protein they contain work together and prevent your blood sugar levels from rising too quickly. 

Plus, the plant compounds found in them can even prevent the development of diabetes altogether.

Green peas also have a low glycemic index (GI), which means that they are diabetic-friendly and unlikely to cause blood sugar levels spikes.

While mostly there are excellent things about green peas, there is one downside: They contain antinutrients. 

These substances are often found in grains and legumes, and they may interfere with nutrient absorption.

For the most part, antinutrients aren’t a concern for healthy adults who follow a healthy balanced diet. 

But if you know you have a mineral deficiency, you might want to limit your intake of green peas.

Can you eat peas on a low FODMAP diet?

Can you eat peas on a low FODMAP diet?
Can you eat peas on a low FODMAP diet?

Green peas, in particular, are safe for a low FODMAP diet. They contain very small amounts of FODMAPs, so you shouldn’t experience any unpleasant symptoms after eating them.

But make sure to stick to the recommended serving, which is about one tablespoon (15 g) in a single sitting. 

Anything more than that can lead to unpleasant IBS symptoms, so make sure carefully measure your servings.

Which peas are the best for people on a low FODMAP diet?

Green peas, as long as they’re consumed in small amounts, are OK for a low FODMAP diet. But you may need to stay clear of black peas, as they are high in FODMAPs.

Because of that, eating black peas is not advised for those who suffer from IBS and other digestive system issues. 

This type of peas is also harder to digest for other reasons, so eating them might lead to indigestion and other problems.

Other bad choices for a low FODMAP diet include chickpeas and split peas. This is because they are high in FODMAPs, even in small servings.

So, for a low FODMAP diet, you should stick to green peas. 

Conclusion

Most types of peas as OK for a low FODMAP diet, as long as they’re consumed in moderate amounts. 

There are some varieties you should avoid, though. So, always pay attention to how you’re feeling after eating any new food.

If your body tolerates peas, you can get a lot of health benefits from them. For example, they are a good source of fiber, vitamin C, manganese, and antioxidants.

So, if you’re able to include small amounts of this legume in your diet, you won’t regret it.

Sources: Nutrition Data, National Library of Medicine, and PMC