Are peas low FODMAP? (Including 5 recipes)

Peas may be a staple vegetable in most households, but are peas low FODMAP?

In this blog, we will look at the health benefits of peas and discuss whether they are low FODMAP (including different types and preparations) and appropriate serving sizes.

You can also find our top 5 low FODMAP recipes with peas.

What are the health benefits of peas?

Peas are a good source of essential nutrients, including vitamins A, C, and K, and B vitamins such as folate. They also provide minerals like iron, zinc, and magnesium (1).

Peas contain dietary fiber, which is beneficial for digestive health (1, 2). Fiber helps regulate bowel movements, prevents constipation, and supports a healthy gut microbiome.

Fiber also helps lower cholesterol levels (3). 

You can read more here about How to Get 30g of Fibre a Day.

Are frozen peas low FODMAP?

You might like to use frozen peas as a quick side for your meal or to boost the vegetables in a saucy dish – they are effortless to use and last for ages in the freezer!

However, frozen peas are only low FODMAP in serving sizes up to 1 tablespoon, which may not be worth it – you need 80g to count as one of your 5-a-day! (4). 

If you want to increase your vegetable intake, check out our blog for low FODMAP ideas: low FODMAP vegetables.

Servings above 1 tablespoon contain moderate amounts of galacto-oligosaccharides, a carbohydrate belonging to the ‘O’ in FODMAP. 

Monash also states that serving sizes of 75g frozen peas are high in fructans, which is another member of the oligosaccharide group.

Are canned green peas low FODMAP?

Canned green peas (drained) are low FODMAP in serving sizes up to 53g (4). Although this portion size is larger than frozen peas, it’s still small!

Above 53g, there is a moderate amount of galacto-oligosaccharides.

So, you could use canned green peas to add color to a pasta dish when cooking for the family, but peas as a side dish won’t be low FODMAP.

Are snow peas low FODMAP?

Snow peas, or mangetout, are low FODMAP up to approximately 5 pods (4).

Above 15g, they contain moderate amounts of both mannitol and fructans. Mannitol is a polyol (the P in FODMAP), while fructans are oligosaccharides.

Are sugar snap peas low FODMAP?

Raw sugar snap peas are also low FODMAP in small serving sizes of up to approximately 4 pods (4).

Larger serving sizes contain too much fructose –  a monosaccharide, the ‘M’ in FODMAP.

Low FODMAP recipes using peas

With low FODMAP serving sizes in mind, consider incorporating peas into salads, stir-fries, soups, or as a side dish to enjoy their health benefits.

Why not try one of our top 5 low FODMAP recipes with peas?

1. Low FODMAP One-Pot Salmon with Snap Peas
2. Low-Fodmap spread recipe with Pea and Feta
3. Fody’s Low FODMAP Quinoa Salad with Radishes and Snap Peas
4. FODMAP IT!™ Potato Salad with Peas & Chives
5. Low FODMAP Fried Rice with Sugarsnap Peas and Carrots

Summary

Including green peas in your diet, whether fresh or frozen, snow or sugar snap, can be a delicious and nutritious way to boost your overall nutrient intake. 

All peas listed above are low FODMAP in very small serving sizes, so you can use them in small quantities in some recipes, but not as a side dish.

Remember to stick to the recommended low FODMAP portions to avoid unwanted symptoms.