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Moderate FODMAP
Split Pea Dip
Limit your serving size. Portion control matters here.
Split pea dip blends cooked legumes with oil, spices, and sometimes dairy to create a protein-rich spread. Split peas contain moderate galacto-oligosaccharides that concentrate when pureed into dense dip form. Commercial versions frequently add onion powder, garlic, and wheat thickeners to enhance flavor and improve scoopability. Those with active digestive symptoms often find concentrated legume blends challenging to tolerate in standard portions. Recipe modification and strict serving limits ensure safer consumption.
fork_spoon Serving Size
2 tablespoons / 30g
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sticky_note_2 Clinical Notes
Use canned split peas that have been thoroughly rinsed and blend with roasted pumpkin seeds to reduce galacto-oligosaccharide content. Avoid commercial preparations that list garlic or onion extracts near the top of the ingredient panel to prevent unnecessary triggers. Serve with rice crackers or cucumber rounds instead of wheat pita to maintain a consistently low burden.
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Dietitian Tip
Individual tolerance varies. If you are in the elimination phase, stick strictly to the recommended serving sizes and consult your healthcare provider if symptoms persist.
Disclaimer: FODMAP content can vary based on ripeness, brand, and preparation method. This database uses general clinical averages. Always listen to your gut and consult a dietitian if unsure.