Are Peppers Low FODMAP? Bell Peppers, Chili Peppers & Roasted Guide

Yes, bell peppers are low FODMAP. All colors of bell pepper — green, red, yellow, and orange — are confirmed low FODMAP by Monash University at standard serving sizes. Bell peppers are crunchy, versatile, packed with vitamin C, and work beautifully in salads, stir-fries, roasted dishes, and as natural containers for low-FODMAP fillings. They are one of the most useful vegetables in a low-FODMAP kitchen.

Chili peppers are also generally low FODMAP in typical culinary amounts, though capsaicin sensitivity (separate from FODMAPs) is an important consideration for many people with IBS.

Why Are Bell Peppers Low in FODMAPs?

Bell peppers (also called capsicums or sweet peppers) are low in fermentable carbohydrates. Their carbohydrate content is modest, and the sugars present are primarily glucose with balanced fructose levels. They contain negligible amounts of fructans, GOS, and polyols.

Monash University has tested bell peppers and confirmed them as low FODMAP at 52g, which is approximately half a medium pepper. This is a moderate serving size, and many people will eat more than this in a sitting. While larger portions have not been formally tested at high FODMAP thresholds, bell peppers are generally considered safe at typical meal portions (a whole pepper in a stir-fry, for example) based on their overall carbohydrate profile.

The ripening process changes the sugar composition slightly — red peppers are sweeter than green because they have had more time to develop sugars on the vine. However, this increase is not enough to push any color into moderate or high FODMAP territory at normal serving sizes.

FODMAP Breakdown: Peppers

Type	Serving Size	FODMAP Level	Notes
Green bell pepper	52g (1/2 medium)	Low	Least sweet, mildly bitter
Red bell pepper	52g (1/2 medium)	Low	Sweetest, most vitamin C
Yellow bell pepper	52g (1/2 medium)	Low	Mild, sweet flavor
Orange bell pepper	52g (1/2 medium)	Low	Similar to yellow
Roasted red pepper (plain)	52g	Low	Check jar ingredients
Jalapeno pepper	1 pepper (28g)	Low	Capsaicin may irritate IBS
Cayenne pepper (ground)	1/2 tsp	Low	Capsaicin caution
Paprika (ground)	1 tsp	Low	Mild, safe for most

Bell Pepper Colors: Does It Matter?

All bell pepper colors start as green peppers on the plant. As they ripen, they change color — typically green to yellow to orange to red, though some varieties ripen to purple, brown, or other colors. The longer they stay on the plant, the more sugar they develop and the sweeter they become.

From a FODMAP perspective, the color does not matter significantly. Choose based on your flavor preferences and recipe requirements.

Green peppers have a slightly bitter, more vegetal flavor. They are the cheapest because they are harvested earliest. Some people find them harder to digest — not because of FODMAPs, but because green peppers contain slightly more of certain plant compounds that can cause mild gastric irritation in sensitive individuals.

Red peppers are the most nutritious, containing nearly twice the vitamin C and significantly more beta-carotene than green peppers. They are also the sweetest, making them the most versatile for both raw and cooked applications.

Yellow and orange peppers fall between green and red in terms of sweetness and nutrition. They have a mild, pleasant flavor that works well in salads.

Chili Peppers and IBS: A Different Concern

While chili peppers are technically low FODMAP (they contain minimal fermentable carbohydrates in the small quantities used for seasoning), they present a separate challenge for many people with IBS: capsaicin sensitivity.

Capsaicin is the compound that gives chili peppers their heat. It activates TRPV1 receptors in the gut, which can speed up intestinal motility, increase secretion, and cause burning sensations. Research has shown that people with IBS often have increased expression of TRPV1 receptors in their intestinal lining, making them more sensitive to capsaicin than the general population.

This means:

• A food can be low FODMAP but still trigger IBS symptoms through capsaicin
• If spicy foods bother you, it is likely a capsaicin issue, not a FODMAP issue
• Mild chili peppers (like anaheim or poblano) and sweet paprika are usually better tolerated
• Capsaicin tolerance can sometimes be built up gradually

During the elimination phase, it may be wise to limit very spicy foods regardless of their FODMAP content to get a clear baseline for your symptoms. Once your symptoms are stable, you can test your capsaicin tolerance separately from FODMAP challenges.

Roasted Peppers: Label Awareness

Roasting bell peppers brings out their natural sweetness and creates a silky, tender texture. Home-roasted peppers are inherently low FODMAP — roasting does not change the FODMAP content.

Jarred roasted peppers are convenient but require label checking. Common additions include:

• Garlic: Many brands add garlic cloves or garlic juice. This makes them high FODMAP.
• Onion: Less common but present in some marinated varieties.
• Olive oil: FODMAP-safe.
• Vinegar: FODMAP-safe (plain white, red wine, or balsamic at 1 tablespoon).
• Citric acid: FODMAP-safe.
• Salt: FODMAP-safe.

Look for brands that list only peppers, water, vinegar, and salt. These are safe and convenient to keep in the pantry.

How to Use Peppers in Low-FODMAP Cooking

Peppers are a workhorse ingredient in the low-FODMAP kitchen, compensating for the flavor loss when garlic and onion are restricted.

Stir-Fries

Slice bell peppers into strips and stir-fry with carrots, zucchini, tofu or chicken, garlic-infused oil, ginger, and soy sauce. Serve over rice or quinoa for a complete low-FODMAP meal.

Stuffed Peppers

Cut bell peppers in half, remove seeds, and fill with a mixture of cooked rice, seasoned ground meat, diced carrots, spinach, and herbs. Bake at 190C/375F for about 25 minutes. Use garlic-infused oil and the green tops of spring onions for flavor.

Roasted Vegetable Medley

Toss peppers with carrots, zucchini, eggplant (low FODMAP at 75g), and sweet potato with olive oil and herbs. Roast until caramelized.

Raw Snacking

Bell pepper strips are one of the best low-FODMAP crunchy snacks. Pair with hard cheese, almonds (10 nuts), or a FODMAP-safe dip.

Sauces

Blend roasted red peppers with a splash of olive oil, salt, and basil for a simple low-FODMAP pasta sauce that avoids the garlic and onion found in traditional marinara.

Using FODMAPSnap to scan your pepper-based recipes can help you confirm that all the other ingredients in the dish stay within safe limits, especially when building complex meals with multiple components.

Nutritional Benefits

Bell peppers are nutritional standouts, particularly red peppers.

• Vitamin C: One medium red bell pepper contains about 150% of the daily value — more than an orange. Vitamin C supports immune function and enhances iron absorption, which is important when pairing with iron-rich foods like spinach.
• Beta-carotene: Red and orange peppers are rich in beta-carotene (pro-vitamin A).
• Vitamin B6: Supports metabolism and brain function.
• Folate: Important for cell division.
• Antioxidants: Peppers contain capsanthin, quercetin, and luteolin.

For people on restrictive low-FODMAP diets, bell peppers help fill nutritional gaps, particularly for vitamin C and antioxidants.

Reintroduction Considerations

Bell peppers do not need to be reintroduced because they are already low FODMAP. Enjoy them throughout all phases of the diet.

If you want to test your tolerance for spicy chili peppers, do this as a separate non-FODMAP experiment. Start with a mild chili (like an anaheim pepper) and gradually increase heat levels, tracking your symptoms to find your personal capsaicin threshold.

Key Takeaways

• All colors of bell pepper are low FODMAP at standard servings (52g)
• Red peppers offer the most nutrition, especially vitamin C
• Chili peppers are low FODMAP but capsaicin may trigger IBS symptoms separately
• Jarred roasted peppers often contain garlic — always check labels
• Peppers are excellent for stir-fries, stuffed peppers, roasting, and snacking
• Paprika (sweet and smoked) is low FODMAP and a great seasoning option

Related Reading

• Are Carrots Low FODMAP? — Pair with peppers for roasted vegetables
• Is Spinach Low FODMAP? — Add to stuffed peppers for nutrition
• Is Tofu Low FODMAP? — Stir-fry tofu with peppers for a plant-based meal
• Is Quinoa Low FODMAP? — Serve alongside pepper-based dishes

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This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if you have IBS, SIBO, or other gastrointestinal conditions. FODMAP tolerance varies between individuals, and a supervised elimination and reintroduction process is recommended for best results.