Peas may be a simple addition to everyday meals, but gastroenterologist Dr Joseph Salhab says they can provide a useful combination of fibre, plant-based protein and essential micronutrients. In an Instagram video shared on October 7, Salhab highlighted peas as an easy food to include more regularly, particularly for people looking to support gut health and build a fibre-rich diet. He said, “If you want to improve your gut health and build a diet that helps lower your cancer risk, eat more peas.”

One cup of peas contains about 8.6 grams of protein and 8.8 grams of fibre, according to Salhab. The combination can contribute to satiety while supporting digestive health. He explained that the fibre in peas can help feed beneficial gut bacteria, support the gut microbiome and add bulk to stool, which may help with constipation and bowel regularity. Their protein and fibre content can also make meals more filling without requiring major changes to existing eating habits.

Peas also provide a range of vitamins, minerals and antioxidants. Salhab said they contain vitamin C, vitamin K, folate, vitamin A precursors, thiamin, iron, magnesium, potassium and manganese. Including such nutrient-dense foods in regular meals can help increase the overall variety and nutritional value of the diet. Peas can be used alongside other vegetables, whole grains, legumes and protein sources as part of a balanced eating pattern.

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Another advantage of peas is their versatility and convenience. Frozen peas can be added to rice, stir-fries, soups, pasta, grain bowls, curries and casseroles, making them easy to incorporate into meals without extensive preparation. Salhab noted that they thaw quickly and can be stirred into hot rice towards the end of cooking. Their relatively low cost and long freezer life can also make them a practical option for people trying to include more fibre-rich foods in their meals.

The fibre content of peas may also contribute to better colon health. Higher intake of fibre-rich plant foods is associated with a healthier gut microbiome and improved digestive health, while diets rich in such foods have been associated with a lower risk of colorectal cancer. Salhab said eating more fibre-rich plant foods such as peas is part of the type of diet associated with better colon health and lower colorectal cancer risk. However, the presence of peas in a diet should not be interpreted as a guarantee of preventing cancer.

The claims about peas were made by Salhab in social media content and have not been independently verified in the supplied material. Eating peas can be one way to increase fibre and nutrient intake, but overall dietary patterns are more important than any single food. The information is intended for general awareness and does not replace individual medical or nutritional advice from a qualified healthcare professional.

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