Are Mushy Peas Low FODMAP?

Peas aren’t low FODMAP. Petit pois aren’t. But what about mushy peas? After all, traditional mushy peas are made from marrowfat peas so perhaps they’re an exception?

The Quick Answer

Unfortunately, mushy peas are not low FODMAP. As you probably already know, peas (and sugar snaps) are out of the question when following a low FODMAP diet. It doesn’t take much to realise that mushy peas, being predominantly made of peas, are also high FODMAP so should be avoided.


Mushy Peas on a FODMAP Diet

For those interested in the detail, mushy peas are generally made with marrowfat peas. These are normal, green peas that have been matured and then dried out in the field. They are used to make mushy peas because they are starchy. But, for all intents and purposes, mushy peas are made with peas and peas are high FODMAP.

But don’t close this page just yet as all is not lost. We’ve even got a mushy pea recipe you can knock together – that doesn’t contain peas! No, it’s no longer going to be a case of grabbing a polystyrene pot of ready done mushy peas from your local chippie. But all is not completely lost when following a low FODMAP diet.

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Low FODMAP Mushy Peas Recipe

Unfortunately, you’ll struggle to get the sweetness of peas from any other vegetable that’s low FODMAP. But, with mushy peas, you’re trying to create texture with a hit of vinegar and that is something that can be recreated. Right, so here goes:


  • A handful of green beans (remember 12 beans is a low FODMAP portion)
  • 2 tsp malt vinegar
  • 1 tsp salt
  • 1 tsp butter


  1. Bring a pan of water to the boil then place your beans into the water.
  2. Cook over a high heat for around 3 minutes. You want the beans to be soft.
  3. Place the beans into a food processor with the vinegar, salt, butter and a splash of water then blitz until smooth. If it’s too thick then add another splash of water.
  4. Pour the mushy green beans into a pan and keep warm until you’re ready to serve.

No, there’s no denying it’s not the same. But if you want a vinegary, green, sauce to serve alongside your fish then this is the best way to go about recreating mushy peas (without the pea part).

Are Peas Low FODMAP?

Peas are incredibly high FODMAP and, alongside sugar snaps, must be avoided when you’re following a low FODMAP diet. It’s like many legumes and pulses in that respect even if we often don’t think of peas as the same type of food as baked beans and chickpeas.

Is Pea Protein Low FODMAP?

Pea protein adjourns the shelves of many health food shelves and has become popular amongst vegans as a great source of protein… That’s, well vegan. But your question is: Is pea protein low FODMAP. Well, unbelievably it is! Although peas are high FODMAP, pea protein has been approved as low FODMAP up to a 40g serving (that’s around 2 tbsp).

Quick Summary

Ultimately, trying to authentically recreate mushy peas which are low FODMAP is going to be an impossible challenge. How do you recreate something without the core ingredient? Having said that, if you’re willing to think a little outside the box then there is an option for you.

However, at the end of the day, mushy peas are one of those foods that you are going to have to concede defeat with if you’re following a low FODMAP diet. Trying to find a suitable alternative is near-impossible.

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