Are Peas Low FODMAP?
Peas are a versatile and nutritious vegetable commonly eaten around the world. But if you follow a low FODMAP diet, you may wonder if peas are allowed. Are peas low FODMAP? Let’s review the FODMAP content of peas, their nutritional benefits, and how to incorporate them into your low FODMAP meals.
What is the Low FODMAP Diet?
The low FODMAP diet is an evidence-based nutrition therapy approach to managing symptoms of irritable bowel syndrome (IBS). FODMAPs are a group of carbohydrates that may trigger digestive symptoms such as bloating, gas, and abdominal pain in some people. The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These sugars and sugar alcohols are poorly absorbed in the small intestine, leading to gut bacteria fermentation, causing gas.
The low FODMAP diet involves restricting high FODMAP foods for typically 2-6 weeks and then reintroducing them to identify individual tolerance levels. The goal is to identify your specific FODMAP trigger and create a personalized plan that minimizes symptoms while maintaining a balanced nutrition plan.
FODMAP Content in Peas
Understanding peas’ FODMAP content is vital to determine their tolerance level. Different types of peas have varying levels of FODMAPs. The following FODMAP content was obtained from the Monash University App.
Frozen Green Peas
Thawed, frozen green peas are low in FODMAPs but in only one tablespoon or 15 grams per meal. One-eighth of a cup or 18 grams has a moderate amount of galacto-oligosaccharides (GOS). A high FODMAP serving of frozen green peas is ½ cup or 75 grams and contains a high amount of GOS and fructans.
Canned Green Peas
Drained, canned green peas are the best option to keep your intake of FODMAPs low. You can have up to ¼ cup or 53 grams per meal. The canning process helps to lower the FODMAP content and is a better option when compared with fresh or frozen peas. A moderate serving of canned green peas is ⅓ cup or 67 grams, which is moderately high in GOS. A high FODMAP serving of canned green peas is ⅖ cup or 75 grams per meal, which is high in GOS.
Sugar Snap Peas
Sugar snap peas can be consumed in a low FODMAP diet in small quantities. They are low in FODMAPs, up to 4 pods per meal or 14 grams. A moderate serving of sugar snap peas is seven pods per meal or 20 grams and is moderately high in fructose. A high FODMAP serving is 25 pods or 75 grams and is high in fructose.
Snow Peas
Raw snow peas are low in FODMAPs in up to 5 pods per meal or 16 grams. A moderate serving of snow peas is seven pods or 25 grams per meal, which is moderately high in both mannitol and fructans. A high FODMAP portion of snow peas is 22 pods or 75 grams per meal and is high in mannitol, fructans, and GOS.
Black-eyed Peas
Dried black-eyed peas that are then boiled and drained are considered a high FODMAP food due to the high amount of GOS and fructans. A low FODMAP serving size of black-eyed peas is only 21 grams. A moderate serving is 25 grams and contains GOS. So, if GOS or fructans trigger your symptoms, use caution and limit your portion to 21 grams or less per meal.
Split Peas
Dried split peas that have been boiled and drained are also a high FODMAP food due to the high amount of GOS and fructans. Split peas should be avoided if you have IBS symptoms triggered by these types of FODMAPs.
Nutritional Benefits of Peas
Peas have excellent nutritional benefits if you can tolerate a low FODMAP serving. According to WebMD, peas have a high concentration of antioxidants, such as carotenoids. These antioxidants help to protect the eyes from chronic diseases such as cataracts and age-related macular degeneration. Peas are also high in fiber and help promote regularity.
Peas are also packed with antioxidants that help build the immune system, such as vitamins C and E, zinc, catechin, and epicatechin. Anti-inflammatory nutrients, such as vitamin A, lower the risk of diabetes, heart disease, and arthritis.
Incorporating Peas into a Low FODMAP Diet
Now we know peas can still be enjoyed while on a low FODMAP diet in the right serving size. Let’s look at some ways to incorporate them into your meals.
- Peas can be enjoyed in various ways, such as steamed, boiled, and sautéed.
- They can also be added to soups, stews, and stir-fries.
- Avoid using high FODMAP cooking ingredients such as onions and garlic. Opt for low FODMAP alternatives like garlic-infused oil or chives for flavor.
Low FODMAP Substitutes for Peas
If you are unable to tolerate peas or want to have another option, here are some low FODMAP substitutes that can be used in recipes:
- Green beans are a crunchy and nutritious alternative to peas. They can be used in stir-fries, salads, and side dishes.
- Zucchini makes another green substitute and goes great in pasta dishes or vegetable medleys.
- Bell peppers add color, flavor, and texture to recipes. Use them in salads or stir-fries.
- Spinach is a versatile leafy green perfect for soups, omelets, and pasta dishes.
Conclusion
Peas can be a delicious addition to a low FODMAP diet. With proper portions and mindful ingredient choices, you can enjoy the benefits of peas while still managing your digestive symptoms. Remember to personalize your diet plan based on your tolerance levels. And consult with a healthcare professional or registered dietitian who specializes in IBS.
Read The Ultimate Guide to the Low FODMAP Diet for more information to help you get started on improving your IBS symptoms.
