Eat Black Eyed Peas For Gut Health

By Sarah Hunt, AZFB Communications Intern



Black eyed peas, although they are not as widely used as it’s pinto and black bean counterparts, have many health benefits, including improving your gut health! Read more about the health benefits of black eyed peas from this article by Well + Good:


“Whether or not you believe eating black-eyed peas on New Year’s Day will bring you good luck, they are an undeniably underrated bean. Kidney, black, red, and pinto beans all tend to get their fair share of love. But black-eyed peas—which despite their name, are actually beans—are cooked with some bacon on January 1 and then often forgotten about the rest of the year.

What makes black-eyed peas so special? First, their taste, which is a combination of nutty and savory earthiness; it’s not like any other bean. Then there’s its rich nutrient density. “Black-eyed peas are nutritionally dense, with fiber, protein, folate, magnesium, copper, thiamine, and iron,” says registered dietitian Melissa Rifkin, RD. “In fact, one cup delivers 20 percent of the daily value of magnesium, calcium, and iron.” She adds that that same one-cup serving has five grams of protein, which is 11 percent recommended daily value for women. “This is one heck of a food!” she says.

Like other beans, black-eyed peas are also good for your gut. A one-cup serving has a whopping 16 grams of fiber, which is more than half of the recommended 25 grams the average person should aim for each day. And all that fiber serves both as food for your gut bacteria as well as material to keep things moving smoothly throughout your digestive tract.

Okay, sold that this food shouldn’t just be relegated to New Year’s Day? Here are 10 black-eyed peas recipes to make on January 1 and beyond.”


See the full article here to view recipe for black eyed peas.


Arizona has two farmers who grow black eyed peas that you can buy locally! They are

Desert Roots Farm and Dunn Grains. Click on their links for more information.


Remember to check out Fill Your Plate for more delicious recipes!


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