Is pea protein low FODMAP?

Yes, pea protein isolate is generally low FODMAP, but the specific type of pea protein product matters. Pea protein isolate undergoes processing that removes most of the soluble carbohydrates (oligosaccharides), leaving a high-protein powder that is well-tolerated by individuals with irritable bowel syndrome (IBS). A standard 2-tablespoon (20g) serving is considered low FODMAP.

However, whole green peas and unprocessed pea flour are high in GOS (galacto-oligosaccharides) and high FODMAP. Always choose “Pea Protein Isolate” rather than whole pea powder, and verify that your protein blend contains no high-FODMAP additives like inulin, chicory root, or high-fructose sweeteners.