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Pea fiber

What the research shows

No concerns

none of the findings here link it to harm

A plant roughage found in legumes that your body cannot fully break down.1

What research says

Studies in people

  • Benefit

    Weight and blood sugar2

    In people, yellow pea fiber led to slight weight loss and lower blood sugar after meals.

  • Benefit

    Appetite and fullness3

    In men, pea fiber in meatballs made them feel fuller and less hungry, though they ate the same amount later.

  • Benefit

    Blood sugar control4

    In people with overweight or obesity, eating 25 g of pea fiber daily for 4 weeks lowered blood sugar after a meal.

  • Benefit

    Blood fats after meals5

    In young healthy people, pea fiber lowered blood triglycerides after meals but did not change fasting cholesterol.

  • Benefit

    Blood sugar after meals6

    In people, pea fiber added to a meal lowered the blood sugar rise, though insulin levels stayed much the same.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least one finding in people. When most findings in people point one way, the page leans that way (“Mostly”), and every finding is still shown. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.

Products

The 6 most-scanned of 793 products on Open Food Facts that list pea fiber.

  • Protein Thin Bagels Warburtons · 4x60 g 7 additives
  • Mince Quorn · 71 g 0 additives
  • Green Pesto Tesco · 190 g 2 additives
  • Mince Quorn · 500 g 2 additives
  • Sugar Free Fibre Biscuits gullón · 170gr (6oz) 2 additives
  • Spinach & Ricotta Tortelloni Sainsbury's · 300 g 0 additives

References

  1. 1Dietary fiber. Wikipedia. Accessed October 24, 2026. CC BY-SA 4.0.
  2. 2Lambert JE, Parnell JA, Tunnicliffe JM, Han J, Sturzenegger T, Reimer RA. Consuming yellow pea fiber reduces voluntary energy intake and body fat in overweight/obese adults in a 12-week randomized controlled trial. Clin Nutr. 2017;36(1):126-133. doi:10.1016/j.clnu.2015.12.016
  3. 3Kehlet U, Kofod J, Holst JJ, Ritz C, Aaslyng MD, Raben A. Addition of Rye Bran and Pea Fiber to Pork Meatballs Enhances Subjective Satiety in Healthy Men, but Does Not Change Glycemic or Hormonal Responses: A Randomized Crossover Meal Test Study. J Nutr. 2017;147(9):1700-1708. doi:10.3945/jn.117.250332
  4. 4Ghanaatgar M, Ackah-Swanzy L, Anguah KO. Incorporating 25 g/d of Pea Fiber into Food for 4 Wk Reduces Glucose Area under the Curve in Individuals with Overweight and Obesity. J Nutr. 2026;156(4):101241. doi:10.1016/j.tjnut.2025.11.010
  5. 5Sandström B, Hansen LT, Sørensen A. Pea fiber lowers fasting and postprandial blood triglyceride concentrations in humans. J Nutr. 1994;124(12):2386-96. doi:10.1093/jn/124.12.386
  6. 6Hamberg O, Rumessen JJ, Gudmand-Høyer E. Blood glucose response to pea fiber: comparisons with sugar beet fiber and wheat bran. Am J Clin Nutr. 1989;50(2):324-8. doi:10.1093/ajcn/50.2.324