Peppers are a commonly consumed vegetable that add flavor and spice to many dishes. However, for those following a low FODMAP diet to manage digestive issues like IBS, the FODMAP content of different types of peppers is an important consideration. The level of FODMAPs present in peppers depends on the specific variety. Some spicy peppers like jalapeños and habaneros tend to be lower in FODMAPs, while others like bell peppers may be higher. Understanding the differences can help determine if spicy peppers can be enjoyed in moderation on a low FODMAP diet.
What are FODMAPs?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are short chain carbohydrates that are poorly absorbed in the small intestine of some people. When they travel to the large intestine, they can draw water into the intestinal tract and get rapidly fermented by gut bacteria, leading to gas, bloating, cramping and other gastrointestinal issues in sensitive individuals. Studies show a low FODMAP diet can dramatically improve these digestive symptoms in over 70% of people with irritable bowel syndrome (IBS).
The term “low FODMAP diet” refers to reducing intake of high FODMAP foods. It does not mean totally eliminating FODMAPs, since the goal is to identify problematic foods while including tolerable servings of lower FODMAP options. Common high FODMAP foods include onions, garlic, legumes, dairy, apples, pears and wheat. The low FODMAP diet involves a 3 phase process, with strict reduction followed by gradual reintroduction to test personal tolerance thresholds.
Are spicy peppers low FODMAP?
Many spicy pepper varieties like jalapeños, Thai chilies, cayenne and habaneros are low in FODMAPs. However, they are not all created equal when it comes to digestive irritation potential. The key factors are:
Fiber content
Peppers contain insoluble fiber in their cell walls, as well as small amounts of soluble fiber. Insoluble fiber does not impact FODMAPs, while excess soluble fiber can contribute to gas and bloating. Most spicy peppers are very low in soluble fiber, especially when seeds and white pith are removed.
Fructans
Fructans are a type of FODMAP found in wheat, garlic, onions and some vegetables. Bell peppers and chili peppers can contain small amounts of fructans. However, spicy varieties tend to be lower in fructans than sweeter ones. Most spicy peppers clock in under 0.1 grams of fructans per serving. This is well below the low FODMAP cutoff of 0.3 grams per serving.
Fermentability
Not all short chain carbs that make up FODMAPs result in digestive distress. The carbohydrates in spicy peppers are only minimally fermentable compared to other high FODMAP foods. This means they get broken down and absorbed early in the digestive tract instead of making it intact to the colon, reducing their impact on gut bacteria.
Pepper composition
The table below shows the fiber, fructan and sorbitol content of various peppers. Green, red and yellow bell peppers are higher in FODMAPs, while most spicy types are low FODMAP in the standard serving size of 1/2 cup raw or cooked.
| Pepper | Total Fiber (g) | Fructans (g) | Sorbitol (g) |
|---|---|---|---|
| Bell pepper (1/2 cup) | 1.5 | 0.4 | 0.3 |
| Jalapeño (1/2 cup) | 1.0 | 0.0 | 0.0 |
| Banana/Wax Pepper (1/2 cup) | 2.0 | 0.2 | 0.1 |
| Habanero (1/2 cup) | 1.5 | 0.05 | 0.0 |
| Thai chili (1/2 cup) | 2.0 | 0.1 | 0.0 |
Are raw or cooked peppers lower FODMAP?
Cooking does not significantly impact the FODMAP content of spicy peppers. Both raw and cooked forms are low FODMAP. Cooking can soften insoluble fiber and alter the structure of sugars, but does not destroy FODMAPs since they are heat stable.
Some key comparisons in FODMAP content:
- Raw bell pepper has 0.30 grams fructans per 1/2 cup, cooked has 0.32 grams.
- Raw jalapeño has 0 grams fructans per 1/2 cup, cooked has 0 grams.
- Raw habanero has 0.02 grams fructans per 1/2 cup, cooked has 0.05 grams.
So raw vs cooked form does not have a significant impact on the FODMAP level for most peppers. Preparation method comes down to personal tolerance, since cooking can make insoluble fiber more digestible. Those sensitive to spicy flavors may also tolerate cooked peppers better.
Are pepper seeds high FODMAP?
For most spicy peppers, the seeds do not need to be removed to make them low FODMAP. Pepper seeds are primarily made up of insoluble fiber and digestible carbohydrates that do not impact FODMAP levels. Leaving the seeds in adds beneficial nutrition without raising digestive risk.
There are a few exceptions where removing seeds may help:
- Bell peppers – The seeds and white pith hold most of the fructans.
- Chili peppers – May provide relief if insoluble fiber triggers IBS symptoms.
- Sensitive individuals – Even minimal FODMAP amounts can be problematic.
So for spicy peppers, the seeds can generally be left in. But for bell peppers and some cases of high sensitivity, seeding them may provide added digestive comfort.
What about pickled and roasted peppers?
Pickled and roasted peppers like pepperoncini can also be low FODMAP options.
Pickled peppers
Many pickled pepper products are low FODMAP in a 1/4 cup serving. However, it’s important to check labels since some can contain garlic and onion. Opt for pickled sliced jalapeños or banana peppers without high FODMAP ingredients.
Roasted peppers
Roasting technically lowers the water content of peppers, so their FODMAP counts would concentrate slightly. But a 1/2 cup serving of roasted bell or sweet peppers would still be under the low FODMAP cutoffs. Roasted spicy peppers would contain even fewer FODMAPs.
Can you eat peppers on the elimination phase?
The strict elimination phase of the low FODMAP diet involves removing all high and moderate FODMAP foods from the diet. No foods are permitted in quantities above the low FODMAP cutoffs.
Certain low FODMAP spicy peppers can be eaten in moderation during this phase. Stick to 1/2 cup per sitting of jalapeños, Thai chilies, habaneros or similar varieties. Sweet bell peppers and chili peppers higher in FODMAPs should be avoided.
After symptoms improve, the reintroduction phase helps identify personal tolerance thresholds. Many find they can handle larger servings of spicy peppers without issue.
Conclusion
Many spicy varieties of peppers like jalapeños, habaneros and Thai chilies are naturally low in FODMAPs. Red, yellow and green bell peppers tend to be higher in FODMAPs. Consuming peppers raw vs cooked or keeping the seeds in does not significantly alter FODMAP content.
Enjoying spicy peppers in moderation can add flavor and nutrition to a low FODMAP diet. Those following the diet to manage IBS should verify their personal tolerance levels during the reintroduction phase. Spicy peppers are likely safe on the elimination phase in servings of 1/2 cup or less. With the right choices and portions, peppers can spice up recipes without digestive upset.