Are Spicy Food Low in FODMAP? A Comprehensive Guide

January 8, 2026 •

4 min read

According to the Monash University FODMAP app, many spices and herbs are low FODMAP, but the heat from capsaicin in chilis and high-FODMAP ingredients hidden in sauces mean not all spicy food is low in FODMAP. Your tolerance depends on the specific ingredients and your personal gut sensitivity.

Quick Summary

The FODMAP content of spicy foods varies by ingredients; while pure spices are generally safe, the capsaicin in chilies and hidden high-FODMAP additives can trigger IBS symptoms.

Key Points

Capsaicin is a Separate Trigger: The heat from chili peppers can irritate the gut independently of FODMAP content.
Check for Hidden FODMAPs: Many spicy products contain high FODMAP ingredients like garlic and onion powder; always read labels carefully.
Some Peppers are Low FODMAP in Small Servings: Monash University has tested specific peppers, finding small portions of jalapeño, poblano, and red chili to be low FODMAP.
Infused Oils are Safe Alternatives: Use garlic- or onion-infused oils to get flavor without the FODMAPs, as fructans are not oil-soluble.
Introduce Gradually: Test your personal tolerance to capsaicin with small amounts of milder chilis during the reintroduction phase of the diet.
Pure Spices are Generally Safe: Most pure spices like cumin, paprika, and turmeric are low FODMAP, as long as they aren't part of a pre-made blend with high FODMAP additives.

Understanding the Complex Relationship Between Spice and FODMAP

When following a low FODMAP diet for symptom relief from Irritable Bowel Syndrome (IBS), it’s crucial to understand what makes food spicy. The answer to 'are spicy food low in FODMAP' is not a simple yes or no, as it involves two distinct factors: the FODMAP content of the ingredients and the effect of capsaicin on the gut. While FODMAPs are fermentable carbohydrates, capsaicin is a chemical compound responsible for the heat sensation, and it irritates the gut lining independently of FODMAPs. This means a spicy dish can be low in FODMAPs but still trigger symptoms due to the chili's heat. Learning to distinguish between these factors is key for safely adding flavor back into your diet.

The Capsaicin Factor: Beyond FODMAPs

Capsaicin is the active component in chili peppers that gives them their fiery kick. For many people with IBS, this compound can be a direct irritant to the digestive system, causing symptoms like abdominal pain, cramping, and heartburn. The intensity of this reaction can vary significantly from person to person, and it is not linked to the FODMAP content of the food. The level of capsaicin can be gauged using the Scoville scale, which measures the pungency of chili peppers. Peppers lower on the scale, like poblanos, are generally better tolerated than hotter varieties, but individual sensitivity always prevails. This is why testing your personal tolerance with small amounts of milder chilis is recommended during the reintroduction phase of the diet.

Navigating Peppers on a Low FODMAP Diet

Not all chili peppers are created equal when it comes to FODMAPs. Research from Monash University has tested various types of peppers to provide specific serving size guidance.

Jalapeño: A small, 1-inch fresh jalapeño (around 29g) is considered low FODMAP. Larger amounts contain excess fructose.
Red Chili: A small, 11cm red chili (approx. 28g) is a low FODMAP serving. Larger amounts contain fructans.
Green Chili: Green chili peppers (peeled and deseeded) have a low FODMAP serving of one chili (61g), although specific types vary.
Poblano: One medium poblano pepper (97g) is low FODMAP. Higher quantities contain fructans and GOS.
Crushed Red Pepper Flakes: A single teaspoon is considered a low FODMAP serving.

Hidden FODMAPs in Spicy Products

When purchasing pre-made sauces or spice blends, it’s crucial to read the ingredient list carefully. Many commercial spicy products, including chili powder mixes, curry powders, and hot sauces, contain high FODMAP ingredients like onion powder, garlic powder, or fructose. To avoid these hidden triggers, consider the following options:

Garlic- and Onion-Infused Oils: These are a fantastic way to capture the flavor of garlic and onion without the FODMAPs, as the fructans are not oil-soluble.
Pure Spice Blends: Look for pure chili powder, paprika, or curry powder that lists only low FODMAP spices.
Low FODMAP Condiments: Some brands offer certified low FODMAP hot sauces and Sriracha. Check the Monash app for certified options.

Low FODMAP Flavor Builders

Even without high-FODMAP chilis, a wealth of ingredients can add complex flavor to your low FODMAP meals:

Cumin
Coriander powder
Paprika (smoked or sweet)
Turmeric
Ginger
Cinnamon
Vinegar-based hot sauces (without garlic/onion)

Low FODMAP vs. Potential High FODMAP Spicy Ingredients


Ingredient	FODMAP Status	Considerations
Pure Spices (e.g., cumin, paprika)	Low FODMAP	Ensure no added garlic or onion.
Small Amounts of Fresh Chili	Low FODMAP (Monash-tested)	Tolerance varies; test small servings of specific peppers like jalapeño, poblano, red chili.
Garlic-Infused Oil	Low FODMAP	Provides garlic flavor without the fructans.
Pure Cayenne Pepper	Low FODMAP in small amounts	Contains capsaicin; start with very small doses and monitor symptoms.
Large Amounts of Chili	Potential high FODMAP	Larger servings of chilis can contain excess fructose or fructans.
Pre-made Chili Powder Mix	Potential high FODMAP	Often contains garlic and onion powder.
Commercial Hot Sauces	Varies; potential high FODMAP	Many contain garlic, onion, or excess fructose. Check labels carefully.
Curry Pastes with Garlic/Onion	High FODMAP	Typically use garlic and onion as a base.

How to Safely Reintroduce Spice

During the reintroduction phase of the low FODMAP diet, you can test your tolerance to both FODMAPs and capsaicin. For spicy foods, the key is to go slowly and methodically. Start with a very small amount of a low-capsaicin, low FODMAP chili, like a mild poblano or a pinch of crushed red pepper. Track your symptoms in a food and symptom diary. If tolerated, you can gradually increase the amount. Remember, your personal sensitivity to capsaicin is a separate factor from FODMAPs, so you may tolerate a low FODMAP chili but not a very hot one.

Conclusion: Personalize Your Approach to Spicy Foods

Ultimately, whether spicy food is low in FODMAPs depends on the ingredients, and whether it's safe for you depends on your individual sensitivity to capsaicin. Many pure spices and low-capsaicin chilis have low FODMAP servings, allowing for plenty of flavor opportunities. By being a vigilant label reader, using infused oils, and testing your personal tolerance carefully during the reintroduction phase, you can safely enjoy a world of spicy flavors, even on a low FODMAP diet. For ongoing support and personalized dietary advice, consider working with a registered dietitian trained in the low FODMAP approach.

Useful Resources

Monash University Low FODMAP Diet App: For the most up-to-date information on FODMAP content of specific foods. https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

A Final Word of Advice

Never assume that all spicy food is safe on a low FODMAP diet. Always check ingredient lists for hidden high FODMAPs like garlic and onion, and introduce spicy elements gradually to test your personal tolerance to capsaicin. Your gut health is a journey of discovery, and careful experimentation is key to a flavorful, symptom-free life.

Frequently Asked Questions

It depends. Many traditional hot sauces based on chili, vinegar, and salt are low FODMAP. However, many brands add high FODMAP ingredients like garlic and onion. You must check the label carefully or opt for a certified low FODMAP hot sauce.

Capsaicin sensitivity is a reaction to the chemical that makes peppers hot, causing a gut irritant effect. A FODMAP intolerance is a reaction to poorly absorbed carbohydrates that ferment in the gut. You can have a sensitivity to one, both, or neither.

Pure chili powder (made only from ground chili peppers) is low FODMAP in a small serving, typically 1 teaspoon. However, many commercial 'chili powders' are actually blends that contain onion or garlic powder, which are high FODMAP. Always check the ingredients.

Yes, black pepper and white pepper are both low FODMAP and safe for liberal use in seasoning your food. They do not contain capsaicin and are not fermentable carbohydrates.

During the reintroduction phase, start with a very small serving of a known low FODMAP chili, like a tiny jalapeño or a pinch of crushed red pepper. Eat it on its own or with a simple low FODMAP meal and monitor your symptoms for 2-3 days before trying more.

Yes, garlic-infused oil is an excellent way to get garlic flavor. You can combine it with chili flakes to achieve a spicy garlic taste. The FODMAPs in garlic are not oil-soluble, so the oil remains low FODMAP.

Cooking does not eliminate capsaicin, the compound responsible for the heat that can irritate the gut. However, peeling and deseeding chilis can reduce their capsaicin content and may help some individuals tolerate them better.