Is Pea High in FODMAP? A Comprehensive Guide

November 25, 2025 •

5 min read

According to Monash University, which developed the low FODMAP diet, most peas are high in FODMAPs, particularly in larger servings. For people with sensitive guts, understanding if pea is high in FODMAP is crucial for managing symptoms like bloating and discomfort.

Quick Summary

Peas can be low FODMAP in very specific, small serving sizes, but most types become high FODMAP as portions increase, due to their galacto-oligosaccharide (GOS) content. The canning process can help reduce FODMAPs, while split peas are typically high. Pea protein isolate, however, is generally low FODMAP. Individual tolerance varies and portion control is critical.

Key Points

Conditional FODMAP Content: Peas are not strictly high or low FODMAP; their status depends on the type and portion size, and they become high FODMAP in larger quantities due to GOS.
Canned vs. Frozen: Canned, drained green peas have a higher low FODMAP serving size (53g) than frozen green peas (33g) because some FODMAPs leach out during the canning process.
Pea Protein Isolate is Low FODMAP: High-quality pea protein isolate is typically low FODMAP because the processing removes the fermentable carbohydrates; always check the label for high FODMAP additives.
Split Peas are High FODMAP: Both green and yellow split peas are generally high in FODMAPs and should be avoided during the elimination phase of the diet.
Portion Control is Critical: For sensitive individuals, measuring serving sizes accurately is the most important factor for including peas in a low FODMAP diet without triggering symptoms.
FODMAP Stacking: Avoid combining even small servings of peas with other foods that are high or moderately high in FODMAPs to prevent overwhelming your digestive system.
Alternatives Exist: Low FODMAP alternatives like green beans, carrots, and spinach can be used to achieve similar flavors and textures in recipes.

Understanding FODMAPs and Peas

FODMAPs are a group of short-chain carbohydrates that can cause digestive distress in individuals with Irritable Bowel Syndrome (IBS) and other sensitivities. The 'O' in FODMAP stands for oligosaccharides, and this is the primary type of fermentable carbohydrate found in peas. Specifically, peas are rich in galacto-oligosaccharides (GOS), which are poorly absorbed in the small intestine and can cause gas and bloating. The key to navigating peas on a low FODMAP diet is understanding that their FODMAP content is highly dependent on both the type and the serving size. For many people with IBS, the difference between a symptom-free meal and an upset stomach is simply a matter of portion control.

The Conditional Nature of Peas on a Low FODMAP Diet

Unlike some foods that are simply high or low in FODMAPs, peas are considered a 'conditional' food. This means that in a small, controlled serving, they are typically fine for most people. However, crossing a certain threshold will push them into the high FODMAP category. The threshold varies depending on the pea type, as well as the preparation method, such as canned versus frozen. The canning process, for instance, can cause some water-soluble FODMAPs to leach out of the peas and into the surrounding liquid, resulting in a slightly higher tolerance level for canned peas compared to frozen.

Comparing Different Types of Peas and Their FODMAP Content

Not all peas are created equal when it comes to their FODMAP levels. Here is a breakdown of common pea varieties and their Monash-tested low FODMAP serving sizes:

Canned Green Peas (drained): Low FODMAP in servings up to 53g (approximately 1/4 cup).
Frozen Green Peas: The low FODMAP threshold is lower for frozen peas, at just 33g (around 2 tablespoons). Portions over 65g become high in GOS.
Sugar Snap Peas: Low FODMAP in small amounts, around 4-5 pods. Larger servings contain excess fructose.
Snow Peas (Mangetout): Up to 10 pods are considered low FODMAP. Beyond this, they contain moderate levels of mannitol and fructans.
Split Peas: Split peas, including green and yellow varieties, are considered high in FODMAPs due to high GOS content and should generally be avoided during the elimination phase of the diet.

How to Safely Include Peas in Your Diet

For those who love peas and can tolerate small amounts, incorporating them mindfully is key. Here are some strategies:

Measure Carefully: Always measure your portion to ensure it stays within the recommended low FODMAP serving size. Using a kitchen scale is the most accurate method.
Start with Canned: If you're sensitive, canned, drained green peas may be the best starting point, as the canning process can reduce FODMAPs.
Don't Mix with Other FODMAPs: Avoid pairing even a small serving of peas with other foods that are borderline or high in FODMAPs in the same meal, which can cause 'FODMAP stacking'.
Trial and Error: Everyone's tolerance is different. During the reintroduction phase, test your personal tolerance to determine the optimal portion for your body.

The Special Case of Pea Protein and Pea Fibre

Plant-based protein powders and dietary supplements have grown in popularity, with pea protein being a common ingredient. This raises the question of whether processed pea products are also high in FODMAPs.

Pea Protein vs. Whole Peas

The FODMAP content of pea protein depends heavily on how it is processed.

Pea Protein Isolate: This is processed to remove most of the carbohydrates and fibre, leaving behind a highly concentrated protein. This extensive extraction process also removes the GOS that makes whole peas high FODMAP. As a result, pea protein isolate is generally low FODMAP in servings up to 20 grams. However, always check the label for hidden FODMAPs like inulin or high-FODMAP sweeteners.
Pea Protein Concentrate: This is less refined than isolate and retains more of the original pea's carbohydrate content, making it a high FODMAP product.

Is Pea Fiber Low FODMAP?

Yes, pea fiber is considered low FODMAP in small, typical serving sizes, such as 10 grams. This is because it is rich in insoluble fiber, which is not easily fermented by gut bacteria. It is often added to foods for its texture and health benefits, and has been tested and confirmed suitable for a low FODMAP diet.

Comparison Table: Pea Types and FODMAP Status


Pea Type	Low FODMAP Serving	High FODMAP Trigger	Main FODMAP	Notes
Canned Green Peas (Drained)	Up to 53g (~1/4 cup)	Over 75g	GOS	Canning reduces some FODMAP content
Frozen Green Peas	Up to 33g (~2 tbsp)	Over 65g	GOS, Fructans	Lower threshold than canned
Sugar Snap Peas	Up to 5 pods	Over 10 pods	Fructose	Raw sugar snap peas contain excess fructose
Snow Peas	Up to 10 pods	Over 15 pods	Mannitol, Fructans	Moderate levels of FODMAPs above low serving
Split Peas	None recommended during elimination	Any standard serving	GOS	High FODMAP due to concentrated GOS
Pea Protein Isolate	Up to 20g	Varies by brand and additives	None (most removed)	Generally safe, but check for additives

Low FODMAP Alternatives to Peas

If you find that peas trigger symptoms, or you simply want a delicious and safe alternative, several vegetables offer similar texture and color without the high FODMAP content:

Green Beans: A versatile legume that is low FODMAP in small portions.
Carrots: Great for adding color and nutrients to soups, stews, and salads.
Spinach: A leafy green that is very low in FODMAPs and can be added to many dishes.
Zucchini: This can provide a similar texture to peas in some recipes.
Edamame (in moderation): Shelled edamame can be tolerated in very small portions for some individuals.

Conclusion: Portion Control is Paramount for Pea Consumption

For most people with sensitive digestive systems, the answer to whether is pea high in FODMAP is yes, but only beyond small, controlled portions. The FODMAP content is not uniform across all pea products; while whole and split peas are generally high in GOS, the canning process can lower the FODMAP concentration in canned green peas, and pea protein isolate is typically low in FODMAPs due to its refined processing. By being mindful of serving sizes and choosing canned over frozen green peas, or opting for low-FODMAP alternatives, individuals can safely enjoy the nutritional benefits of this legume without risking digestive distress. As always, listening to your body and consulting with a healthcare professional or dietitian is the best way to determine your personal tolerance levels.

Frequently Asked Questions

Yes, frozen peas are high in FODMAPs in standard serving sizes. A low FODMAP portion is limited to just 33 grams (about 2 tablespoons), with larger amounts containing moderate levels of GOS and fructans.

Yes, canned green peas are low FODMAP in a specific serving size of up to 53g when drained. The canning process helps reduce the FODMAP content, making them more tolerable than frozen peas.

It depends on the type. Pea protein isolate is generally low FODMAP because the refining process removes most fermentable carbohydrates. However, pea protein concentrate and powders with high-FODMAP additives are not low FODMAP.

No, split peas are considered high in FODMAPs, particularly GOS, even in small amounts. They should be avoided during the elimination phase of a low FODMAP diet.

The main FODMAP in peas is galacto-oligosaccharides (GOS). This type of fermentable carbohydrate can cause gas and bloating in sensitive individuals, especially when consumed in large amounts.

Good alternatives to peas include green beans, carrots, zucchini, and spinach. These vegetables are generally safe for a low FODMAP diet and can be used to add color and nutrients to meals.

Individual tolerance to FODMAPs varies significantly. A person's unique gut bacteria and sensitivity levels determine their personal threshold for GOS and other fermentable carbohydrates found in peas.