{"id":656675,"date":"2026-10-25T13:48:09","date_gmt":"2026-10-25T13:48:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/656675\/"},"modified":"2026-10-25T13:48:09","modified_gmt":"2026-10-25T13:48:09","slug":"what-happened-when-i-tried-tiktoks-viral-pea-salad-to-fibermaxx-my-lunch","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/656675\/","title":{"rendered":"What Happened When I Tried TikTok\u2019s Viral Pea Salad to \u2018Fibermaxx\u2019 My Lunch"},"content":{"rendered":"

\"Estimated6 min read<\/p>\n

TikTok is known for being the epicenter of viral food trends, and if you\u2019ve been tuning in, you\u2019ll quickly see that influencers are preaching the good word on pea salads<\/a>.<\/p>\n

Pea proponents say the petite, starchy veggie provides a convenient and accessible way to fibermaxx their meals\u2014especially ones that don\u2019t usually pack a lot of fiber, like a chicken salad.<\/p>\n

Peas stand out nutritionally because they are rich in both fiber<\/a> and plant-based proteins<\/a>\u2014a rare combo among vegetables. And because they\u2019re readily available frozen, they also make prep work easy: Just pop them in the microwave for a few minutes before mixing your salad together.<\/p>\n

As a busy mom of two who works from home, I\u2019m always on the hunt for quick and satisfying lunches, so I wanted to give this trend a try. I challenged myself to eat a pea salad for a week to see if it made my afternoons easier\u2014and my gut happier. Here\u2019s what I learned.<\/p>\n

Meet the expert: Frances Largeman-Roth, R.D.N.<\/a>, a registered dietitian based in Westchester County, N.Y., and author of Everyday Snack Tray.<\/p>\n

What are pea salads, anyway?<\/p>\n

If you think of a few tiny green peas dotting your leaves of lettuce, you\u2019re missing the pea memo: The idea here is that peas serve as the base of your salad instead of the leafy greens you\u2019d normally use (although some people do add bagged salad mixes, too). Influencer Raven Ross, also known as @PilatesBodyRaven<\/a> on TikTok, coined pea salads as part of her \u201cpea propaganda\u201d on social media. Her popular videos, which have garnered thousands of views, feature pea salads made with bacon bits, shredded chicken, salmon, and store-bought dressing.<\/p>\n

Some pea salads include other vegetables and legumes, like edamame, red cabbage, corn, cucumbers, and tomatoes. They also have additional protein sources, like rotisserie chicken, salmon, and tofu. Inspired by Ross\u2019s creations, people have made pea salad versions of the classic Caesar <\/a>salad and variations of corn, Greek, and Mediterranean-inspired salads.<\/p>\n

What happened when I tried to eat a pea salad every day<\/p>\n

I challenged myself to enjoy a pea salad every day for a week, but the truth is, I only made it two days. For my lunches, I steam-cooked a cup of peas in the microwave and paired them with a leftover protein from the night before, like a piece of salmon or shredded teriyaki chicken thighs. (Note that if you want a cold pea salad, you should make the peas in advance and allow them to cool down in the fridge before mixing them with other ingredients.)<\/p>\n

I kept my salad dressing fairly simple: a little bit of extra-virgin olive oil, salt, pepper, and a squeeze of fresh lemon juice. I also added some leftover roasted vegetables, like broccoli, cauliflower, and carrots.<\/p>\n

Although I loved the convenience of cooked peas, the salads quickly became boring, and frankly, I got full fast. After a few mouthfuls, I couldn\u2019t finish my meal. I already consider my diet high in fiber, so I felt like my body could handle the additional fiber coming from my pea salads. But they actually left me feeling a little bloated,<\/a> which made the rest of my day uncomfortable. On the upside, I did feel fuller longer, and my energy levels stayed stable for a few hours after lunch; I didn\u2019t feel like I needed an afternoon snack.<\/p>\n

In terms of hitting a fibermaxxing goal of getting at least 25 grams of fiber daily<\/a> and incorporating more veggies and legumes in your diet, eating a pea salad makes it easy. But as I learned, if you\u2019re not used to eating a large volume of fiber in one meal, it can be overwhelming for your digestive system. Instead, I recommend sprinkling some peas into an existing lunch rather than making them the base of your meal. For example, I enjoy making tuna salad with canned light tuna, Dijon mustard, mayo, capers, and fresh chopped dill. Adding some peas to the tuna salad could be one way to increase the overall fiber content of my lunch without going overboard.<\/p>\n

I think pea salads make great meal-prepped side dishes so you can enjoy them throughout the week, but I wouldn\u2019t eat them in large quantities every day, given their high-fiber content. Not to mention, you want to vary the vegetables you eat to get more nutrients and antioxidants.<\/p>\n

Benefits of pea salads<\/p>\n

Although pea salads might not be for everyone (or for all of the time), adding some peas to any dish provides a nutritional punch. Here are other reasons you should include more peas in your diet.<\/p>\n

They pack a double punch of protein and fiber<\/p>\n

\u201cA half-cup serving of peas<\/a> provides 4 grams of protein and nearly 4 grams of fiber,\u201d says Frances Largeman-Roth, R.D.N.<\/a>, a registered dietitian based in Westchester County, N.Y., and author of Everyday Snack Tray. This winning combination helps keep you fuller for longer and stabilizes blood sugar levels, so you avoid craving<\/a>s for foods that might not be the most nutritionally sound.<\/p>\n

They provide iron<\/p>\n

A half-cup serving of peas delivers 1.2 milligrams (mg) of iron<\/a>, which is why many moms encourage their kids to eat their peas, Largeman-Roth says. Iron is an important mineral because your body uses it to make hemoglobin, which helps your blood carry oxygen throughout your body. It also plays a role in organ functioning and maintaining healthy muscles and bone marrow, per the National Library of Medicine<\/a>. According to the Cleveland Clinic<\/a>, pairing plant-based sources of non-heme iron, such as peas, with vitamin C-rich foods, like broccoli and bell peppers, improves their bioavailability and absorption.<\/p>\n

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They offer folate<\/p>\n

One half-cup serving of peas also offers 47 micrograms (mcg) of folate, an important nutrient for both heart health and healthy pregnancy, Largeman-Roth says. Research<\/a> shows that a moderate intake of folate is associated with a lower risk of cardiovascular disease mortality and all-cause mortality. The National Institutes of Health<\/a> recommends that adults get at least 400 mcg of folate daily; pregnant and breastfeeding people should get at least 600 mcg, so peas can help make a dent in that.<\/p>\n

They\u2019re convenient<\/p>\n

Peas are very accessible\u2014you can easily find frozen peas in most grocery stores. They may also be sold with other frozen vegetables, like carrots, corn, and green beans, which can help with adding variety to your meals. An entire bag of peas is anywhere from $2 to $5 and offers three to five servings, so your money can go a long way.<\/p>\n

Can you eat too many peas?<\/p>\n

While peas are highly nutritious, eating too many\u2014especially at once\u2014can cause gastrointestinal issues due to their high-fiber content, as I discovered. \u201cIf you have irritable bowel syndrome <\/a>(IBS), you shouldn\u2019t eat peas in huge amounts. Peas contain 4 grams of fiber per half-cup serving, so if you eat an entire bag (as shown in some of the viral videos), that\u2019s 14 grams of fiber just from peas,\u201d Largeman-Roth says. \u201cThey also contain GOS (galacto-oligosaccharides) and FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can lead to gas, bloating, and abdominal pain.\u201d<\/p>\n

A smarter way to enjoy peas is to use them as you would beans and eat only about a half- to one-cup serving with your meal, she says. \u201cAnd I\u2019d love to see more people incorporating leafy greens, like arugula or kale, into these salads for additional benefits and antioxidants,\u201d Largeman-Roth adds.<\/p>\n

How to get more peas into your diet<\/p>\n

If making pea salads isn\u2019t your thing, the good news is that there are many other delicious ways to reap the benefits of peas in your meals. Here are some ideas from Largeman-Roth:<\/p>\n

Add peas to pasta dishes, like penne with shrimpMash peas up and season them with a little salt and extra-virgin olive oil. Spread them on a piece of sourdough for added protein and fiber to your toast. Blend peas into a dip and serve with crudit\u00e9s and whole-wheat crackersStir peas into soups and stewsThe bottom line<\/p>\n

Pea salads offer a lot of nutritional value and are a convenient way to get more fiber and plant-based protein into your diet, but they are not for everyone. Not only did I get bored with pea salads after a few days, but eating a large volume of them made me feel bloated due to their high-fiber content.<\/p>\n

What I\u2019ve taken away from this social media trend is that peas make a great addition to a variety of dishes, but they don\u2019t need to be the only vegetable you eat to help you reach your fibermaxxing goals. Varying your diet with different plant-based foods, including fruits, vegetables, nuts and seeds, beans, legumes, and whole grains, can help ensure you\u2019re getting enough fiber in your diet.<\/p>\n