green peas
Vegetables
Is green peas high in polyols?
Find out whether green peas is high or low in polyols, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
Triggers
Diets
Serving size, prep, and portion notes for green peas
Green peas taste like a mild spring vegetable, so it surprises most people that they are a high-FODMAP food and a notable nickel source. The fermentable fiber in peas is GOS (galacto-oligosaccharides), the same one that makes beans hard to digest, so even a half-cup can cause bloating, gas and cramping if you have IBS or a sensitive gut. Peas are also high in nickel, which matters if you have a systemic nickel allergy. A quarter-cup portion stays low FODMAP; the trouble starts once the serving grows.
Watch for
High in GOS, so a normal serving can bloat a FODMAP-sensitive gut even though a small quarter-cup is fine / High in nickel, a common trigger for systemic nickel allergy syndrome (dyshidrotic hand eczema, itchy flares) / Very high in lectins when raw or undercooked, so cook peas fully before eating / Moderate in salicylates, a minor consideration if you are salicylate-sensitive
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Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is green peas high in Polyols?
Polyols: low signal for most people.
Can I still eat green peas if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check Lectin, Paleo AIP, and FODMAPs next for a fuller picture.