Can Peas and Greens “Bust a Hole in Your Stomach”?

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Edited, created, and published By Nisa Pasha — Executive Political Health Guru, Peer Counselor, and Educator, MentalHealthRevival.org

Can Peas and Greens “Bust a Hole in Your Stomach”?

Why This Myth Is Growing — and What’s Really Happening

The idea that peas, greens, or plant-based foods can literally “bust a hole in your stomach” and make you “leak out your stew” is not physiologically possible. No vegetable, no matter how fibrous, can puncture the stomach or intestines.

But this belief is becoming more common among health fanatics, especially people who cut out dairy, eat high-fiber vegan diets, or rely heavily on plant-based protein powders. What people are experiencing are digestive symptoms so intense that they feel like something is tearing or leaking — gas pressure, cramping, bloating, and inflammation.

Let’s break down what’s really going on.

Introduction: How Peas Are Processed and Why Some Believe They Deplete Digestive Health

In many health discussions — including certain interpretations found in Islamic dietary commentary — peas and other legumes are described as foods that can “deplete digestion” or weaken the body’s ability to cultivate strong internal health. These concerns usually emerge when processed or isolated pea products, such as pea protein powders or highly refined plant-based substitutes, are introduced into the diet in large amounts.

From a counselor–educator perspective working in peer support, I often see people associate these processed pea products with stomach discomfort, mental fog, or poor decision-making. While peas themselves don’t create holes in the stomach or physically damage the digestive tract, the way certain pea derivatives are processed can lead to digestive strain, especially for individuals with sensitive systems or underlying gut issues.

Processing often removes natural fibers, concentrates certain fermentable carbohydrates, and breaks down the food into forms the body digests unnaturally quickly. This can create symptoms such as:

• bloating

• gas pressure

• slowed digestion

• brain fog from inflammatory responses

• discomfort that people interpret as internal “weakening”

These effects can make it feel as though digestion is being “depleted,” even though the actual issue is the body reacting to the altered structure of the food. In cultural dietary warnings — including some Islamic dietary guidance — the concern centers on how overly manipulated foods lose the balance of nutrients and natural structure that supports good digestion and mental clarity.

When people consume processed pea derivatives without balancing them with whole foods, hydration, or gradual introduction, their gut microbiome may respond poorly. This is where the idea of “depleted cultivation” comes from — a sense that the body is losing its internal strength rather than being nourished.

This introduction sets the scene for understanding how processed pea products gained a reputation for weakening digestive health and how these concerns developed in health, cultural, and dietary conversations.

Why Peas, Greens, and Vegan Protein Cause Pain for Some People

1. Sudden Fiber Overload

When someone jumps from eating moderate fiber to a high-fiber vegan or “clean eating” diet, they can overwhelm the gut with:

• insoluble fiber (in peas, greens, grains)

• FODMAP carbohydrates (in peas, beans, lentils)

This can lead to:

• sharp cramps

• gas trapped under the ribs

• painful bloating

• pressure that feels like tearing

This is not a hole — it’s gas expansion and intestinal stretching.

2. Plant Protein Powders Cause Extra Fermentation

Pea protein powder is processed and concentrated. In sensitive guts, it can cause:

• strong gas production

• inflammation

• diarrhea

• stomach tightness or burning

Again — no ruptures, but very real discomfort.

3. Hidden Sensitivities: Lectins, Oxalates, or FODMAPs

Some people react strongly to:

• lectins in peas and legumes

• oxalates in spinach and greens

• FODMAP sugars that ferment rapidly

These reactions lead to bloating, spasms, and pressure, which can feel alarming but are reversible.

How Health Experts Correct the Problem

Professionals don’t remove peas and greens forever. Instead, they restore the gut’s tolerance.

1. Start a Fiber Taper

Gradually increase fiber over 2–4 weeks rather than all at once.

2. Add Digestive Enzymes

Alpha-galactosidase (like Beano) reduces gas from peas and greens.

3. Cook Greens Properly

Heat softens fibers and lowers oxalate irritation.

4. Replace Pea Protein Powder

Alternatives include:

• rice protein

• hemp protein

• egg white protein (if not vegan)

• mixed plant blends (easier on digestion)

5. Add Gut-Soothing Foods

• bone broth

• oatmeal

• bananas

• yogurt or probiotics (if dairy-tolerant)

These reduce inflammation and calm gas pressure.

Benefits of Reducing Peas/Greens (When Necessary)

If someone’s gut is overwhelmed, lowering these foods temporarily can:

• reduce bloating and pressure

• stop cramping

• allow the gut lining to repair

• reduce IBS flare-ups

• improve regularity

This “reset” gives the digestive system space to rebalance.

Warnings About Stopping Greens and Peas Completely

Long-term removal can lead to:

1. Low Fiber → Constipation and Slower Digestion

Fiber is essential for:

• preventing colon issues

• feeding healthy gut bacteria

• maintaining regular bowel movements

2. Loss of Micronutrients

Greens and legumes provide:

• iron

• folate

• magnesium

• potassium

• plant antioxidants

3. Reduced Gut Microbiome Diversity

Cutting these foods too long can shrink beneficial bacterial populations.

How to Stop Peas/Greens Without Depleting Your Core

If you need a break without weakening your system, replace them with gentler foods:

Low-Irritation Fiber Options

• squash

• carrots

• peeled zucchini

• white potatoes

• oats

• bananas

Gentle Protein Options

• rice protein

• collagen

• eggs (if allowed)

• tofu (for many, easier than peas)

Electrolytes & Minerals

Replace minerals lost from reduced greens:

• magnesium glycinate

• potassium-rich fruits (banana, cantaloupe)

• trace mineral drops

Slow Reintroduction

Bring peas and greens back 1 cup at a time per week.

In Lue

"As a counselor-educator, my role isn’t to dismiss the cultural source of the teaching, but to help people understand what is actually happening in the body. Peas, greens, and high-fiber vegetables cannot tear the stomach or puncture the intestines. What they can do—especially when eaten in large amounts, eaten too quickly, or combined with modern habits like vegan protein powders—is create pressure, gas, bloating, and painful spasms that feel severe enough to be mistaken for structural damage. In peer support, we translate these sensations into language that respects a person’s background while giving them practical tools to avoid harm."

If you have specific questions or concerns, feel free to share!

Hope you found this insightful while grasping the key components!

Please contact me if you would like to chat in a peer counseling session, revolving around this post or another topic.

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