← Back to FODMAP Index
Green Peas
Pisum sativum
Moderate FODMAP
Contains GOS
Portion Size Critical
Fresh green peas in pod

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: A typical serving of green peas is about 1/2 cup

Safe Serving Size: For FODMAP-sensitive individuals, limit serving to 1/4 cup

Active Compounds: Galacto-oligosaccharides (GOS) and Fructans

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Moderate to high depending on portion size

Specific symptoms: Bloating, gas, and abdominal discomfort

Typical reaction time frame: Usually within 30 minutes to 4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

green beans

Green beans

zucchini

Zucchini

cucumber

Cucumber

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Freezing does not significantly affect FODMAP content

Canning may slightly reduce FODMAP content

Dried peas have concentrated FODMAP levels

Stacking Considerations

Avoid combining with:

  • chickpeas
  • lentils
  • beans
  • sugar snap peas

Safe complementary foods: Can be safely combined with low FODMAP proteins and grains

Reintroduction Guidelines
  1. Start with 2 tablespoons (15g) of green peas
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 1/4 cup (30g)
  4. Maximum test portion should not exceed 1/2 cup (60g)

Signs of success: No significant digestive symptoms within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • Mixed frozen vegetables
  • Vegetable soups
  • Shepherd's pie
  • Fried rice
  • Pot pies

Alternative names: Garden peas, English peas, Sweet peas

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Portion size consumed
  • Individual GOS tolerance
  • Preparation method
  • Concurrent consumption with other FODMAPs

Tip: Keep a food diary to track your personal tolerance levels