Are Peas Low FODMAP? Here’s What You Should Know Before Adding Them to Your Plate

The answer is yes — in small amounts, and depending on the type.

Let’s take a closer look at the FODMAP status of peas and how to safely enjoy them if you’re managing IBS.

Not All Peas Are Created Equal

There are several types of peas commonly used in cooking — and each one has a slightly different FODMAP profile.

🟢 Garden Peas (Green Peas)

• Low FODMAP in servings of 1 tablespoon (15g)
• Become moderate in FODMAPs at around ⅛ cup (25g)
• High in galacto-oligosaccharides (GOS) — a FODMAP group that’s often problematic for those with IBS

While green peas are technically low FODMAP in a very small portion, you’d need to be careful. Just a bit too much, and you may find yourself with bloating, gas, or discomfort.

✅ Best tip: Add a tablespoon or two to salads, rice bowls, or soups — just enough to add color and nutrition without overdoing it.

🟢 Snow Peas

• Low FODMAP in servings of 5 pods (about 43g)
• High in FODMAPs beyond that, due to fructans

Snow peas are another popular variety that can work on the low FODMAP diet — again, in moderation. They’re crisp, sweet, and great in stir-fries or eaten raw, just make sure to count those pods!

🟢 Sugar Snap Peas

• Low FODMAP at just 4 pods (around 14g)
• Become high FODMAP quickly because of fructose and fructans

These sweet, crunchy peas are delicious but must be enjoyed in very small amounts. If you love their texture, try slicing a few into a salad for crunch — but skip using them as the base of a meal.

Why Peas Can Be a FODMAP Trouble Spot

Peas, like other legumes, contain galacto-oligosaccharides (GOS) and fructans — both types of carbohydrates that are poorly absorbed in the small intestine. When they ferment in the gut, they can cause bloating, gas, and discomfort — especially for those with IBS.

That doesn’t mean you have to cut them out completely — it just means portion control is essential.

How to Safely Enjoy Peas on a Low FODMAP Diet

• Stick to tested serving sizes from Monash University
• Combine small amounts of peas with other low FODMAP vegetables like carrots, zucchini, or spinach
• Avoid mixing different types of peas in one dish — FODMAPs can “stack”
• Try canned and drained peas — this can reduce the FODMAP content slightly

TL;DR – Are Peas Low FODMAP?

• ✅ Green peas: Low FODMAP at 1 tbsp (15g)
• ✅ Snow peas: Low FODMAP at 5 pods (43g)
• ✅ Sugar snap peas: Low FODMAP at 4 pods (14g)
• ⚠️ High in GOS and fructans when over-consumed
• 🥗 Best used in moderation as part of a balanced, low FODMAP meal

Final Thoughts

While peas are nutritious and fiber-rich, they’re one of those “watch your portions” foods on the low FODMAP diet. The key is moderation — a small amount of peas can add flavor, texture, and nutrients to your meals without upsetting your gut.

So go ahead and enjoy those vibrant green gems — just measure carefully, balance your plate, and you’ll be good to go.

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