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Sugar Snap Peas
Pisum sativum var. macrocarpon
Moderate FODMAP
Portion Sensitive
Contains GOS
Fresh sugar snap peas in pod

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One standard serving of sugar snap peas

Safe Serving Size: A smaller portion is recommended for FODMAP-sensitive individuals

Active Compounds: Galacto-oligosaccharides (GOS) and Fructans

Fermentation Level:
Low

Digestive Impact

Why it's problematic: May cause digestive issues in moderate to large 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:

  • green peas
  • chickpeas
  • lentils
  • beans

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

Reintroduction Guidelines
  1. Start with 5 pods (25g) and monitor symptoms
  2. If tolerated, increase to 10 pods after 3 days
  3. Maximum test portion: 15 pods (75g)

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

Hidden Sources

Common products containing garlic:

  • Mixed frozen vegetables
  • Stir-fry mixes
  • Asian-style salads

Alternative names: Mangetout, Chinese pea pods, Snow peas

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size

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