Pea Fiber
Pea Fiber
Snapshot
Pea Fiber is a high‑quality dietary fiber derived from yellow pea hulls, supporting digestive regularity, blood sugar control, and satiety.
What is Pea Fiber?
Pea Fiber consists of the insoluble and partially soluble fiber components of the outer hulls of Pisum sativum (yellow peas), minimally processed to retain its fibrous matrix.
Where It Comes From
Pea hulls are separated during pea milling for protein and starch extraction, then dried, ground, and sieved to produce a consistent, pale‑beige powder.
Key Nutrients & Compounds
Rich in cellulose, hemicellulose, and pectin; low in calories and carbohydrates, providing bulk and water‑holding capacity without contributing digestible carbs.
Health Benefits
Pea Fiber promotes bowel regularity by increasing stool bulk; slows glucose absorption to moderate post‑prandial blood sugar; enhances feelings of fullness to support weight management; and nourishes beneficial gut bacteria.
Recommended Dosage
5–10 g daily, mixed into food or beverages; begin with a lower dose (2–3 g) and increase gradually to minimize gastrointestinal discomfort.
How to Use It
Stir into water, smoothies, yogurt, or soups; add to baked goods or sprinkle over salads; always consume with adequate fluids to facilitate fiber function.
Who Should Use It?
Individuals seeking to increase dietary fiber without added volume or carbs; those managing digestive health, blood sugar levels, or appetite control; athletes and older adults can benefit.
Possible Interactions or Cautions
May reduce absorption of certain medications if taken simultaneously; separate dosing by at least two hours; excessive intake without fluids can lead to bloating or constipation.
Final Thoughts
Pea Fiber is a versatile, neutral‑tasting fiber supplement that supports digestive health, glycemic control, and satiety, making it an ideal addition to diverse dietary needs.
Scientific Studies
Anderson JW, et al. Effects of dietary fiber on lipids and glucose metabolism. Am J Clin Nutr. 2009;89(3):969–975. https://doi.org/10.3945/ajcn.2008.26725
Slavin JL. Dietary fiber and body weight. Nutrition. 2005;21(3):411–418. https://doi.org/10.1016/j.nut.2004.08.018
Clark MJ, Slavin JL. The effect of fiber on satiety and food intake: a systematic review. J Am Coll Nutr. 2013;32(2):127–138. https://doi.org/10.1080/07315724.2013.791194