Are Peppers Ok on a FODMAP Diet? Navigating Bell and Chili Varieties

January 11, 2026 •

3 min read

According to Monash University's retesting in 2022, the FODMAP content of bell peppers has changed, affecting portion sizes. Navigating whether peppers are ok on a FODMAP diet is crucial for individuals with Irritable Bowel Syndrome (IBS) or other digestive sensitivities.

Quick Summary

Some peppers can be included in a low-FODMAP diet, but safe enjoyment depends on the color and serving size. Ripeness alters FODMAP content, with green bell peppers and certain chili varieties having specific low-FODMAP thresholds. Sticking to recommended portions is key to managing symptoms.

Key Points

Green bell peppers are lowest in FODMAPs: Unripe, green bell peppers have the highest safe serving size (75g) due to their fructan content.
Red, yellow, and orange bell peppers contain fructose: These ripened peppers must be eaten in smaller portions (43g, 35g, and 38g respectively) to remain low-FODMAP.
Chili peppers are safe in small amounts: Many chili varieties, such as jalapeños and poblanos, are low-FODMAP at specific small servings, but watch for personal sensitivity to capsaicin.
Check your spices: Use crushed red pepper flakes and pure chili powder cautiously, always checking for hidden onion or garlic powders in blends.
Measure accurately: Using a food scale to weigh bell peppers is the most reliable way to stay within the recommended low-FODMAP portion sizes.
Listen to your body: The low-FODMAP diet is personal. Even within safe portion sizes, monitor your individual tolerance to different types of peppers.

Understanding FODMAPs and Peppers

FODMAPs are a group of small-chain carbohydrates that can be poorly absorbed in the small intestine, leading to digestive symptoms like bloating, gas, and abdominal pain in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). A low FODMAP diet involves a temporary restriction of these carbohydrates, followed by a reintroduction phase to determine personal tolerance.

Bell Peppers and FODMAPs: By Color

The FODMAP content of bell peppers varies significantly with ripeness, which corresponds to their color. Monash University, the leading authority on FODMAP research, has published specific guidance on serving sizes for different colors.

Green Bell Peppers: These are the least ripe and generally considered the safest option for a low-FODMAP diet, with a larger low-FODMAP serving size. The FODMAP present is fructans. A typical safe serving is ½ cup (75g).
Red Bell Peppers: As they ripen, red bell peppers develop more fructose. A smaller portion of red pepper is low in FODMAPs, generally limited to ⅓ cup (43g) per meal.
Yellow and Orange Bell Peppers: These ripened peppers also contain fructose. The low-FODMAP serving sizes for these are even smaller, with yellow bell peppers limited to 35g and orange to 38g per meal.

Chili Peppers and FODMAPs: Navigating the Heat

While bell peppers are mild, many chili peppers are safe in small, controlled portions. However, the heat-inducing compound capsaicin can also irritate a sensitive gut, so it's wise to start with a very small amount to test your personal tolerance.

Low-FODMAP Chili Varieties

Several chili types have been tested and approved in specific, small amounts:

Jalapeño: One small chili (approx. 29g) per meal is considered low-FODMAP. Larger servings are high in fructose.
Poblano: One medium pepper (approx. 97g) is a safe low-FODMAP portion.
Red Chili: A smaller-sized red chili (11 cm long, 28g) is low-FODMAP, but fructan levels increase with portion size.
Crushed Red Pepper Flakes: A safe, small amount is typically 1 teaspoon.
Dried and Ground Spices: Check labels to ensure no added garlic or onion powders, but spices like paprika and pure chili powder are generally low-FODMAP.

Comparison Table: Bell Peppers and FODMAP Content


Bell Pepper Color	Main FODMAP Group	Low-FODMAP Serving Size (Weight)	Low-FODMAP Serving Size (Approximate)	FODMAP Status at Higher Servings
Green	Fructans	75g	½ cup	Becomes moderate at 250g, high at 310g
Red	Fructose	43g	⅓ cup	Becomes moderate at 57g, high at 75g
Orange	Fructose	38g	¼ cup	Becomes high at 75g
Yellow	Fructose	35g	A bit less than ¼ cup	Becomes high at 75g

Cooking with Peppers on a Low-FODMAP Diet

To safely incorporate peppers, accurate measurement is critical. Using a kitchen scale for bell peppers can help ensure you stay within the low-FODMAP threshold.

Roasting: Chop green or red bell peppers to their respective low-FODMAP serving sizes and roast with low-FODMAP vegetables like carrots and zucchini using garlic-infused oil for flavor.
Stir-fries: Use chopped green bell peppers, along with the green parts of scallions and other safe vegetables, for a flavorful stir-fry.
Mexican Cuisine: Create a salsa using small amounts of finely chopped jalapeño and diced tomatoes, ensuring no high-FODMAP onion or garlic is added.
Flavor Enhancement: Use a small amount of crushed red pepper flakes or cayenne pepper to add heat to dishes like soups or sauces.

Conclusion: Peppers Require Mindful Consumption

In conclusion, peppers can certainly be part of a low FODMAP diet, but they require careful consideration of both type and portion size. Green bell peppers offer the most flexibility, while red, yellow, and orange varieties must be measured more strictly due to their fructose content. Many chili peppers are safe in very small amounts, but personal tolerance to capsaicin should also be monitored. By adhering to the most recent guidance from resources like Monash University, individuals can enjoy the flavor and nutritional benefits of peppers without triggering digestive symptoms. Always consult with a registered dietitian to create a personalized low-FODMAP meal plan.

A Note on Authoritative Information

For the most precise and up-to-date information on FODMAP content, always refer to the official Monash University FODMAP Diet App.

Frequently Asked Questions

Yes, you can eat bell peppers on a low-FODMAP diet, but the acceptable serving size depends on the color. Green bell peppers have the largest low-FODMAP portion, while red, orange, and yellow varieties must be consumed in smaller amounts.

Red bell peppers are low-FODMAP at a serving size of up to 43 grams (about ⅓ cup), but they become moderate to high in fructose at larger portions.

A low-FODMAP serving for green bell peppers is up to 75 grams (½ cup). This is a larger portion than for other colors because green peppers contain fructans, not fructose like the more ripened varieties.

Many chili peppers are low-FODMAP in small amounts, such as one small jalapeño or a teaspoon of crushed red pepper. However, the capsaicin that makes them spicy can be a non-FODMAP gut irritant for some people, so test your tolerance carefully.

The FODMAP content in bell peppers changes as they ripen. Green peppers are less ripe and contain fructans, while red, yellow, and orange peppers contain increasing levels of fructose as they mature.

To add pepper flavor, use low-FODMAP portions of green bell peppers or small amounts of specific chilies like jalapeño. You can also use paprika or chili powder (confirming no added onion or garlic) and garlic-infused oil to add flavor without the FODMAPs.

Yes, crushed red pepper or chili flakes are considered low-FODMAP in small amounts, typically around 1 teaspoon. Always check the ingredient list of pre-made blends for hidden high-FODMAP additives.