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Snow Peas
Pisum sativum var. saccharatum
Moderate FODMAP
Contains Fructans
Portion Size Critical
Fresh green snow peas in pod

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: A typical serving of snow peas is about 10 pods

Safe Serving Size: Limit serving to 5-6 pods to minimize FODMAP intake

Active Compounds: Fructans and GOS (Galacto-oligosaccharides)

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Can be problematic in larger portions

Specific symptoms: Bloating, gas, and abdominal discomfort

Typical reaction time frame: Usually within 30 minutes to 2 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 recipes

Processing Effects

Cooking does not significantly reduce FODMAP content

Freezing maintains FODMAP levels

Stacking Considerations

Avoid combining with:

  • sugar snap peas
  • green peas
  • chickpeas
  • lentils

Safe complementary foods: Can be safely combined with non-legume vegetables like carrots, cucumber, and lettuce

Reintroduction Guidelines
  1. Start with 2 pods (14g) and monitor symptoms
  2. If tolerated, increase to 4 pods after 3 days
  3. Maximum test portion: 6-8 pods

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

Hidden Sources

Common products containing garlic:

  • Asian stir-fries
  • Mixed frozen vegetables
  • Restaurant spring rolls

Alternative names: Mangetout, Chinese pea pods, Holland peas

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Stress levels
  • Time of consumption
  • Preparation method

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