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Pea Shoots
Pisum sativum (young shoots)
Low FODMAP
Vegetarian
Nutrient Dense
Fresh young pea shoots

FODMAP/SIBO Rating

Safe

Serving Size Consideration: One cup of fresh pea shoots

Safe Serving Size: Two cups of fresh pea shoots

Active Compounds: Pea shoots contain minimal FODMAPs as they are the young, leafy growth of the pea plant before pod development

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Minimal to no digestive symptoms in most individuals

Typical reaction time frame: If any reaction occurs, typically within 0-2 hours

Individual variation: Generally well-tolerated by most individuals

Safe Alternatives

microgreens

Microgreens

arugula

Arugula

watercress

Watercress

Substitution ratio: 1:1 substitution in recipes

Processing Effects

Best consumed raw to preserve nutrients and maintain low FODMAP content

Light cooking (blanching or quick stir-frying) is acceptable and maintains low FODMAP status

Stacking Considerations

Avoid combining with:

  • green peas
  • sugar snap peas
  • snow peas

Safe complementary foods: Can be safely combined with most other low FODMAP vegetables and proteins

Reintroduction Guidelines
  1. Start with small portion (1/2 cup) raw
  2. If tolerated, increase to 1 cup serving
  3. Can be included regularly in low FODMAP diet

Signs of success: No digestive discomfort after consumption, ability to digest normal serving sizes

Hidden Sources

Common products containing garlic:

  • Spring salad mixes
  • Asian stir-fry dishes
  • Microgreen blends
  • Garnishes

Alternative names: Pea tendrils, Pea sprouts, Snow pea shoots, Dou miao

Individual Variables

Factors affecting tolerance:

  • Overall digestive sensitivity
  • Portion size consumed
  • Individual tolerance to greens
  • Freshness of the shoots

Tip: Start with small portions and increase gradually if well tolerated