Eating Pea Protein on a FODMAP Diet
Pea protein is made from a mixture of split green peas and dried yellow peas and they go through a process in which allergens are removed which is great news for allergy sufferers and anyone on a low FODMAP diet.
Firstly the peas are cleaned then the fibre is removed and the pea is split into starch, protein and flour. This is how the protein is isolated and you can ensure that the allergens have been removed.
Pure pea protein is processed differently than pea protein from concentrate.
Concentrate pea protein is made by milling up the peas which means that the same level of FODMAPs and carbohydrates won’t have been removed. So choose your pea protein carefully and always choose a pure pea protein powder.
Be warned! Not all pea proteins are created equally: The amount of protein in them can differ as much as between 48% and 90% of the product containing protein. So always be careful when you buy pea protein and check the ingredients.
Recommended Pea Protein Portion
The recommended portion size of pea protein differs depending on how it is made and how much protein is in the product.
If you have chosen a good quality pea protein with high levels of protein then you can add up to 75 grams to your smoothie or shake.
FODMAP Tip: Around 75g of Pea Protein is Considered to be Low FODMAP
How to Use Pea Protein
The most obvious use of pea protein might be to mix it into a smoothie or water for a post-workout protein hit but there are more uses than this. Let’s take a look at some of them:
Add to Your Smoothies
Let’s start with the obvious use of pea protein. Adding a portion of pea protein powder to your smoothie is a firm favourite use and is great for getting some protein into your body after a good workout.
You can add the powder to any low FODMAP smoothie or shake and give it a good blend or shake. You can also add it to your own homemade smoothies. Just pop it into the blender with your other ingredients and blend.
Stir Into Porridge
Give yourself an extra hit of protein in the morning with your porridge. Stir a tablespoon of pea protein into your porridge and eat as normal. You are unlikely to even notice any difference in flavour.
Perfect for starting your day with a good balance of carbohydrate and protein.
Add To Your Baking
You can add pea protein to all sorts of meals including your baking. Make your favourite low FODMAP treat and add a tablespoon of powder to it too. This adds a little plant-based protein and is great for getting a little extra protein into the rest of your family too.
Other Pea and Protein Products
Here are a few other pea and protein-related products you might be wondering about when following a low FODMAP diet:
Are Peas Low FODMAP?
Many types of peas are considered to be high FODMAP so this is a food you may want to avoid. You may be able to get away with certain varieties in very small amounts but if in doubt avoid peas.
Is Whey Protein Low FODMAP?
Whey protein contains lactose in fairly large amounts which means that unfortunately whey protein is not low FODMAP and should be avoided on a low FODMAP diet.
Common Pea Protein FAQs
Here are a couple of questions commonly asked when talking about pea protein on a low FODMAP diet:
What Protein Powders are Low FODMAP?
Fortunately, there are a number of other protein powders that can also be low FODMAP. These include rice protein, egg protein and sach inchi protein. When buying these protein powders, check the ingredients for added extras such as lactose/milk.
Does Pea Protein Cause Stomach Issues?
Pea protein is unlikely to cause any stomach issues or bloating. However, everyone is different so in some cases, there is a risk that pea protein will cause some form of flare up.
Despite many varieties of peas being high in FODMAP’s, pea protein is actually considered to be low in FODMAP’s. This is as long as you have a pure pea protein rather than a concentrate and buy a good quality pea protein. Then you can add it to your smoothies and meals for an extra shot of protein.