Split Pea: Nutrition Professionals' Insights on Its Health Effects, Portions, and Risks


Possible Side Effect

As other legumes, split peas have been reported to cause digestive issues that can lead to gas, bloating and diarrhea. These effects can occur for a few reasons, such as the content of FODMAPs, which is a group of carbohydrates that may be poorly absorbed in the digestive tract. These components not absorbed are fermented by bacteria in the intestine, producing gas and causing abdominal pain, diarrhea and other symptoms.

Quantity Recommendation

It is recommended to consume five servings per day of vegetables such as split pea. The serving size of the legume is 1/4 cup of cooked split peas. The legume can be consumed every day. Trying out certain preparation methods such as soaking, fermenting or sprouting can help make split peas easier to digest.

Possible Side Effects

Split pea in excess may influence in weight gain instead of loss.

Split pea in excess may cause digestive symptoms as obstipation and stomach ache.

Quantity Recommendation

A cup of split pea daily is enough to get enough micronutrients as iron, potassium, selenium and zinc, besides of protein and fibers.


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