FODMAPs are difficult to digest carbohydrates, and the low-FODMAP diet was developed to allow people suffering from irritable bowel syndrome (IBS) to manage their symptoms. It's a particularly challenging diet to design and follow, involving first cutting out foods high in FODMAPs, then reintroducing them slowly and recording reactions.
Many foods, including peas, are high in carbohydrates, so it's natural to assume they're high in FODMAPs too. But is this the case?
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Are Peas High or Low FODMAP?
Peas are low FODMAP, so they should be safe for those on a low-FODMAP diet; however, they contain some, so add them to your diet in moderation.
How Low in FODMAPs Are Peas?
A tablespoon of green peas is safe for those on a low FODMAP diet, as it only contains a small amount of these carbs.
Fresh or frozen peas are better, as canned are often higher in FODMAPs and contain preservatives that can cause bloating and other digestive system issues.
Are Peas Good for You?
An ounce of green peas contains just 23.5 calories and around 6% of the recommended daily fiber intake.
The fiber in green peas can improve your blood sugar levels, reducing your chances of developing type 2 diabetes. It also slows carb absorption, preventing blood sugar spikes.
Peas are a great source of protein, which builds lean muscle mass and keeps you feeling full longer after eating.
Peas are also an excellent source of vitamin C, which boosts your metabolism and immune system. It also aids iron absorption, preventing anemia.
Like other legumes, peas contain antioxidants that help flush free radicals from your body, potentially reducing your risk of diabetes, heart disease, and cancer.
These antioxidants also combat inflammation, which may alleviate the symptoms of IBS and other digestive system issues.
Peas are rich in manganese, essential for forming connective tissue, bone, blood clotting factors, and sex hormones.
It also supports carbohydrate metabolism, calcium absorption, and brain and nerve function.
The fiber and protein in peas prevent your blood sugar levels from rising too quickly, and other compounds in them may prevent diabetes.
Green peas have a low glycemic index and are unlikely to spike blood sugar levels.
However, peas contain antinutrients that interfere with nutrient absorption. These aren’t a concern for healthy adults who follow a healthy, balanced diet, but if you have a mineral deficiency, you might want to limit your intake of green peas.
Can You Eat Peas on a Low-FODMAP diet?
A tablespoon of green peas is safe for most people on a low-FODMAP diet.
Which Peas Are Best for Those on a Low-FODMAP diet?
Green peas are best for those on a low-FODMAP diet; however, black peas, chickpeas, and split peas are high FODMAP, so they should be avoided.
Conclusion
Green peas are an excellent addition a healthy, balanced diet. They're low FODMAP too, so are safe for most IBS sufferers.
Sources: Nutrition Data, National Library of Medicine, and PMC