Are Peas Low FODMAP?

Peas are a standard sight across our tables all over the country. The perfect vegetable for fussy kids and adults alike. When we talk about peas we usually think about the green frozen variety or petit pois as these are the sweetest.

There are far more pea varieties than this and it can become a little difficult to navigate what you can and can’t eat on a low FODMAP diet. That might be why you are wondering, are peas low FODMAP?

The Quick Answer

Yes, both green and garden peas are low FODMAP as long as you have very small portions of 15 grams whether they are frozen or tinned. It gets a little more complicated when you start talking of other varieties so if in doubt don’t risk it.


Eating Peas on a FODMAP Diet

It is most common to buy your peas frozen. This is a great idea for easy storage and they taste wonderful too but it is worth noting that the types of peas that are lowest in FODMAPs are actually canned peas.

This does change the texture and taste of the peas slightly but if you find you are really struggling with your digestive system then you could try switching to tinned peas and take a break from fresh or frozen.

Recommended Peas Portion

Keep your portions low, 15 grams or less and you should be fine on your low FODMAP diet. Obviously, everyone is different so if you find that peas don’t work with your body then it’s best to try something else instead.

This portion size applies to fresh, frozen or tinned peas.

FODMAP Tip: A Low FODMAP Portion of Peas is Only 15 Grams

How to Use Peas

Peas are versatile and you can use them for more than just a side dish to add to your meal. Here are a few ideas for you to consider.

Pea Hummus

Turn your peas into a delicious dip and use them with low FODMAP vegetables and dips. Delicious and great for you. Cook some garden peas then mix together with some chickpeas, black pepper, sale, olive oil and a dash of lemon juice.

Minted Peas as a Side Dish

Stir some freshly chopped mint leaves with some butter into your peas for a delicious twist on your typical side dish that the whole family will love. It’s easy to do and can really make the dish feel entirely new and different.

Perfect if you are getting tired of the same old meals, served the same way.

Pea and Potato Salad

You can add some colour, flavour and texture to your usual potato salad by adding in some peas. Make your potato salad as usual and then add some cooked and cooled peas into the mixture and stir.

Low FODMAP Pea Recipes

If you’re looking for delicious recipes containing peas that are low FODMAP then give these a go:

Other Pea Varieties

Peas don’t just come as green garden peas, there are a few other products either related to peas or just pea in the name. We’ve covered whether these are low FODMAP below:

Are Chickpeas Low FODMAP?

You do need to be careful when it comes to chickpeas as they are high FODMAP but you may be able to get away with eating them in small amounts. If you plan to use chickpeas then try and get canned versions because these are much lower in FODMAPS than dried or fresh chickpeas.

Are Split Peas Low FODMAP?

Unfortunately, split peas are not low FODMAP and you should avoid them where possible. You can try and use canned chickpeas or garden peas as an alternative if you really need to add some peas to a recipe.

Just be careful to keep your portions low, less than 15 grams per serving.

Are Black Eyed Peas Low FODMAP?

Black-eyed peas are not low FODMAP. unfortunately, you will find that most legumes are high in FODMAPs and should be avoided in your diet.

Are Mushy Peas Low FODMAP?

Mushy peas are not low in FODMAPs. These are made from normal garden peas that have been allowed to keep growing. These peas are then dried and then soaked to turn into mushy peas.

Quick Summary

Peas of most varieties are not low in FODMAP’s so you do need to be careful when adding any to your diet. You should be able to eat garden peas, especially if they are canned in small portions of 15 grams or less.

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