Is Pea Fibre low FODMAP?

Pea fibre is a common ingredient in many products, but is it low FODMAP?

This article will discuss if pea fibre is low FODMAP and how it is used. This article will also discuss products that contain pea fibre and its health benefits.

Is Pea Fibre low FODMAP?

Yes, it is is low FODMAP (1).

It is low FODMAP because it is used and therefore consumed in small quantities. The average serving size is 10g, which has been tested by Monash and is therefore suitable to consume on a low FODMAP diet.

What is Pea Fibre?

It is derived from yellow peas, also known as split peas. Yellow peas are dried and peeled seeds that come from the husk of the pea plant. 

Yellow peas are a type of legume from the Fabaceae family, but the yellow seeds within the peas are also classed as a type of pulse.

Pea fibre rich in insoluble fibre, is a suitable choice for individuals following a low FODMAP diet, as it does not contribute to gas production or other symptoms of IBS since it is not easily fermented by bacteria in the gut.

Pea fibre goes through different manufacturing processes. Dry separation processes result in pea fibre containing mostly insoluble fibre, whereas pea fibre produced from a wet separation process contains a blend of soluble and insoluble fibre (1).

What is Pea Fibre Used For?

It has many benefits, which include:

• Helping to extend shelf life
• Increasing dietary fibre content
• Improving the texture and taste of food products

It comes in the form of a fine powder, has a water-binding capacity and high fibre content, which means it is suitable to be used in (1):

• Bakery products
• Cereals
• Vegetarian and plant-based meat alternatives
• Meat, poultry and seafood
• Soups, sauces and dressings

Types of Pea Products 

Pea Protein

It is made from yellow peas and is a high-quality plant-based protein source that is also high in fibre and is typically used as a supplement and in noodles and pasta.

Pea Flour

It is made from whole or split peas and is produced based on its end product use. Pea flour is often used in snacks, baked goods, pasta, and bread.

Pea Starch

It can be used as a thickener in soups and sauces, as an anti-caking and bulking ingredient in products such as noodles and sweets, and to improve the texture of meat and vegetarian products.

Health Benefits of Pea Fibre

Pea fibre has several health benefits due to its high fibre content and other nutritional qualities.

It supports digestive health by preventing constipation and promoting regular bowel movements and helps to regulate blood sugar levels, which is beneficial if you have diabetes (2, 3, 4).

Additionally, it helps to lower cholesterol levels and may help with weight maintenance (4, 5, 6).

It has prebiotic effects that help your gut bacteria thrive, improving your health (2). To learn more about prebiotics, check our blog post – Do Prebiotics Help IBS Symptoms?

It is rich in vitamins B1 and B5. It is also packed with a variety of other nutrients:

• Iron
• Manganese
• Phosphorus
• Magnesium

Summary

Pea fibre is low FODMAP as it has been tested by monash, and it is used and consumed in small qualities.

Pea fibre, derived from dried and peeled yellow peas, is a legume and a type of pulse. It is rich in insoluble fibre, making it suitable for low FODMAP diets and avoiding IBS symptoms.

Additionally, pea fibre adds many benefits to food products, such as prolonging shelf life, boosting dietary fibre content, and enhancing the texture and flavour. It is suitable and commonly used in a wide range of food products such as bakery items, cereals and meat. 

Additionally, it offers numerous health benefits; such as supporting digestive health, regulating blood sugar levels and lowering cholesterol. It is also a good source of vitamins B1 and B5, and other nutrients.

Pea protein, pea flour and pea starch have a diverse range of uses and are commonly used in many food products for additional protein and texture.

Written by Georgina Taylor,  reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert