Understanding the FODMAP Diet: Are Peas High in GOS?

October 6, 2025 •

4 min read

According to Monash University, a world leader in FODMAP research, larger portions of peas contain high levels of Galacto-oligosaccharides (GOS), which can trigger symptoms in individuals with sensitive digestive systems. The question, 'Are peas high in GOS?' is therefore critical for those managing conditions like IBS.

Quick Summary

Peas, particularly in larger amounts, are a significant source of GOS, a fermentable carbohydrate. Different preparations of peas, like canned versus frozen, alter their FODMAP content and tolerance levels. Understanding serving sizes is key to including them in a gut-friendly diet.

Key Points

GOS Content in Peas: Peas are high in GOS (Galacto-oligosaccharides), a type of fermentable carbohydrate that can cause digestive issues in sensitive individuals.
Serving Size is Key: While larger portions are high in GOS, small, controlled servings of certain pea types are considered low FODMAP.
Processing Matters: Canned green peas (drained) have a lower FODMAP content than frozen green peas, making them slightly more tolerable.
Split Peas are High GOS: Dried split peas are particularly high in GOS and are typically avoided during the elimination phase of a low FODMAP diet.
Pea Protein Isolate is Low GOS: Processed pea protein isolate is a low-FODMAP option, unlike whole peas or pea protein concentrate.
Combine with Care: Avoid combining peas with other high-FODMAP foods in the same meal to prevent an excessive FODMAP load.

The Relationship Between Peas, GOS, and Digestive Health

For many, peas are a standard, healthy vegetable. But for individuals with digestive sensitivities, such as those with Irritable Bowel Syndrome (IBS), the carbohydrates in peas can pose a problem. The primary culprit is GOS, a type of fermentable carbohydrate known as a FODMAP.

Galacto-oligosaccharides, or GOS, are a type of prebiotic fiber that ferments in the large intestine. While this process is beneficial for feeding healthy gut bacteria, it can also lead to gas, bloating, and other digestive discomforts in those who have difficulty absorbing these carbohydrates. Peas, belonging to the legume family, are naturally high in these compounds, especially in larger quantities. The fermentation of GOS draws water into the intestines and produces gas, which causes symptoms characteristic of IBS flares.

Are Peas High in GOS? Answering the Key Question

The simple answer is that yes, peas are high in GOS, but their FODMAP content is conditional and dependent on serving size and preparation. This nuance is crucial for individuals on a low FODMAP diet. A person can often tolerate a small amount of peas without issue, while a larger serving might cause significant discomfort. The process of canning or freezing also impacts the GOS levels, making some types more tolerable than others.

The Role of GOS and Portion Control

For those following a low FODMAP diet, portion control is paramount when it comes to consuming peas. Monash University's extensive research provides clear guidelines on what constitutes a low-FODMAP serving size for various pea types. The canning process, for instance, allows some GOS to leach into the canning liquid, resulting in a lower concentration in the drained peas and a slightly larger safe serving size. Frozen peas, on the other hand, retain more of their fermentable carbohydrates and require a smaller serving to remain low in FODMAPs. Whole, unprocessed peas, especially dried split peas used in soups, are significantly high in GOS and are best avoided during the elimination phase of a low FODMAP diet.

Comparing Different Pea Products and GOS Content


Pea Product	Low FODMAP Serving Size	High FODMAP Threshold	Primary FODMAP	Safe for Low FODMAP Diet?
Canned Green Peas (drained)	Up to 53g (approx. 1/4 cup)	Over 75g	GOS	Yes (in small servings)
Frozen Green Peas	Up to 33g (approx. 2 tbsp)	Over 65g	GOS and fructans	Yes (in very small servings)
Split Peas	Very small, not recommended during elimination phase	Any larger amount	GOS and fructans	No (generally avoided)
Pea Protein Isolate	Up to 20g	Over 20g (brand dependent)	Low GOS content due to processing	Yes (specific type and portion)

Making Informed Choices with Peas

For those with sensitive digestive systems, integrating peas into a healthy diet requires careful consideration. A good strategy is to gradually introduce small amounts and monitor your body's reaction. Starting with the lowest FODMAP variety, such as a small amount of drained canned peas, is a good way to test your tolerance. Cooking methods can also impact digestibility, with longer cooking times potentially reducing GOS levels in some legumes.

Another important aspect is avoiding FODMAP stacking. This means being mindful of combining peas with other foods that are borderline or high in FODMAPs in the same meal, which can increase the overall load and risk of symptoms. To make a meal gut-friendly, pair a small portion of peas with other confirmed low FODMAP vegetables like carrots, spinach, or green beans.

Here are a few strategies for including peas in a mindful diet:

Start with canned and drained green peas: The canning process reduces FODMAP content, making them a safer entry point.
Measure your portions: Use precise measurements, especially with frozen peas, to stay within the low FODMAP serving size limits.
Use pea protein isolate: If you need the protein benefits of peas without the digestive distress, a pea protein isolate powder is a low-FODMAP option.
Pair with low FODMAP foods: Don't combine peas with other high-FODMAP ingredients to prevent stacking.
Consider timing: Introduce peas during a period when your digestive symptoms are well-controlled, rather than during a flare-up.

For a deeper dive into managing digestive sensitivities, Monash University provides reliable information on the low FODMAP diet and food testing.

Conclusion: Finding the Right Balance with Peas

Peas are a nutritious legume rich in vitamins, minerals, and fiber, but the answer to 'Are peas high in GOS?' is a qualified yes, especially in larger amounts. The key for those with digestive issues is not necessarily total avoidance but rather mindful consumption. By understanding the different GOS levels in various pea products and practicing strict portion control, individuals can enjoy the nutritional benefits of peas without experiencing uncomfortable digestive side effects. Consulting a registered dietitian knowledgeable about the low FODMAP diet can provide personalized guidance for incorporating peas and other legumes into a balanced eating plan.

Frequently Asked Questions

GOS stands for Galacto-oligosaccharides, which are fermentable carbohydrates that feed gut bacteria. In some individuals, they can lead to digestive discomfort like bloating and gas.

You can eat peas in very small, portion-controlled servings. For instance, drained canned green peas have a safe low FODMAP serving size of up to 53g, while frozen peas are limited to about 33g.

Split peas are dried and processed, which concentrates the GOS and fructans naturally present in the legume, making them more problematic for sensitive digestive systems.

While cooking methods like boiling and canning can slightly reduce some FODMAPs by leaching them into water, the effect is often not enough to make large portions of peas tolerable for sensitive individuals.

If you need a green vegetable substitute, good low FODMAP alternatives include green beans, carrots, spinach, and the green parts of scallions.

Not all pea protein is the same. Pea protein isolate is low in GOS because the processing removes most of the fermentable carbohydrates. However, pea protein concentrate and products made from whole peas are typically high in GOS.

If you are following a low FODMAP diet, test your tolerance to peas during the reintroduction phase, when your symptoms are well-controlled. Start with a very small portion and monitor your reaction.