Can you have cayenne pepper on a low fodmap diet?

December 31, 2025 •

4 min read

According to the Monash University Low FODMAP Diet app, a serving of up to one teaspoon of cayenne pepper is considered low FODMAP. This means that while you can have cayenne pepper on a low fodmap diet, personal tolerance to its capsaicin content is the most crucial factor.

Quick Summary

Cayenne pepper is low FODMAP in controlled, small servings, but its capsaicin can still irritate a sensitive gut, making it a potential trigger for IBS symptoms. Successful inclusion hinges on careful moderation and individual tolerance testing.

Key Points

Low FODMAP in Small Doses: A one-teaspoon serving of cayenne pepper is low FODMAP, as confirmed by Monash University.
Capsaicin is a Non-FODMAP Irritant: The heat-producing compound in cayenne can irritate the gut lining and trigger IBS symptoms for many people, independent of FODMAP content.
Listen to Your Body: Personal tolerance is the deciding factor. Introduce a tiny pinch to your diet when symptoms are calm to test your reaction.
Check for Hidden FODMAPs: Always read ingredient labels on spice blends, as they often contain high FODMAP additives like onion or garlic powder.
Consider Alternatives: If cayenne is a trigger, use other low FODMAP spices like paprika, cumin, or turmeric to add flavor safely.
Gradual Reintroduction: If you tolerate a tiny amount, you can gradually increase it, but be prepared to stop if symptoms return.

Is Cayenne Pepper Low FODMAP?

Cayenne pepper is a popular spice used to add heat to a wide variety of dishes, but its place on a low FODMAP diet is nuanced. While the FODMAP content is low in a restricted serving size, the presence of capsaicin—the compound responsible for its spicy kick—means it may not be suitable for everyone. For those with Irritable Bowel Syndrome (IBS), capsaicin can act as a non-FODMAP gut irritant and trigger symptoms.

Understanding the Dual Impact of Cayenne

When evaluating a food for a low FODMAP diet, it is important to consider two main aspects: the FODMAP (fermentable carbohydrate) load and any other potential irritants. FODMAPs ferment in the large intestine, causing gas, bloating, and discomfort. Cayenne pepper, specifically in ground powder form, is considered low FODMAP by Monash University up to a serving of one teaspoon. However, the capsaicin it contains is not a carbohydrate and does not ferment, yet it can still cause digestive distress in sensitive individuals. This spicy compound can irritate the gut lining and stimulate gut motility, which is why some people with IBS-D find their symptoms worsen after eating spicy foods.

How to Incorporate Cayenne Pepper Safely

If you enjoy spicy foods and want to test your tolerance, a cautious approach is best. During the reintroduction phase of the low FODMAP diet, when your symptoms have settled, you can try introducing a very small amount of cayenne pepper, such as a pinch, and monitor your reaction.

Here are some key steps for safe inclusion:

Start small. Begin with a tiny amount, like a dash, and observe your symptoms over 24-48 hours. If there is no reaction, you can try slightly increasing the amount next time.
Listen to your body. Your personal tolerance is the ultimate guide. Some individuals with IBS can tolerate small amounts, while others may find that even a pinch is too much. Do not push through symptoms.
Choose pure spices. When buying cayenne pepper, ensure the ingredients list contains only cayenne pepper. Many pre-mixed spice blends contain high FODMAP ingredients like onion or garlic powder, which are definite no-gos.

Comparison: Cayenne vs. Other Low FODMAP Spices

To help you navigate your spice rack, here is a comparison of cayenne and other common low FODMAP spices that can add flavor to your meals.


Spice	FODMAP Status (in small servings)	Capsaicin Level	Usage Notes
Cayenne Pepper	Low FODMAP (1 tsp)	High	Gut irritant for many. Use with caution. Test personal tolerance carefully.
Paprika (Sweet/Smoked)	Low FODMAP	Low to None	Excellent for adding color and smoky flavor without significant heat.
Chili Powder (Pure)	Low FODMAP	Medium	Read the label to ensure no high FODMAP additives like garlic or onion powder.
Red Pepper Flakes	Low FODMAP	Medium-High	A different form of dried chilis, containing capsaicin. Treat with similar caution to cayenne.
Black Pepper	Low FODMAP	None	A safe and versatile spice for adding a gentle warmth without capsaicin-related gut irritation.

Low FODMAP Alternatives for Heat and Flavor

If you find that cayenne pepper is a trigger for you, there are other strategies to add flavor to your food without compromising your digestive health:

Garlic-Infused Oil: Since FODMAPs are water-soluble, infusing oil with garlic transfers the flavor without the fermentable carbohydrates. This is a great way to get the aromatic quality of garlic safely.
Safe Spice Blends: Create your own low FODMAP spice blends using pure ingredients like paprika, cumin, turmeric, and coriander.
Ginger: Known for its anti-inflammatory properties, ginger can add a warming note to dishes and may even aid digestion for some.
Herbs: Fresh and dried herbs like basil, oregano, thyme, and rosemary are all low FODMAP and add robust flavor.

Conclusion: Navigating Cayenne on Your Low FODMAP Journey

Ultimately, whether you can have cayenne pepper on a low FODMAP diet depends entirely on your individual body and its reaction to capsaicin. While its FODMAP content is safe in small amounts, the risk of capsaicin-induced gut irritation means careful testing and moderation are essential. For some, a pinch of cayenne will be perfectly fine, while for others, it will remain a trigger. The key is to listen to your body, start with minimal amounts, and always prioritize your digestive well-being. If cayenne is a problem, don't despair—many other low FODMAP spices and flavor strategies can keep your meals delicious and gut-friendly. You can learn more about FODMAPs and certified products by consulting authoritative resources like the Monash University Low FODMAP Diet app, which you can find information about on their website at https://www.monashfodmap.com/blog/using-herbs-spices-low-fodmap-diet/.

Frequently Asked Questions

According to the Monash University app, up to one teaspoon of cayenne pepper is considered a low FODMAP serving.

The capsaicin in cayenne pepper can irritate the gut lining, causing abdominal pain or burning in individuals with a sensitive digestive system, regardless of its FODMAP content.

Pure cayenne pepper is a better option because pre-made chili powder blends often contain high FODMAP ingredients like garlic and onion powder. It is essential to check labels or make your own spice mixes.

Begin by adding a small pinch of cayenne to a dish during the reintroduction phase of the diet, when your symptoms have settled. Monitor your body's reaction over the following 24-48 hours.

If cayenne is a trigger, you can try using small amounts of crushed red pepper flakes, pure chili powder (checking the label), or experiment with other spices like paprika, ginger, or black pepper for flavor.

Yes, everyone's gut sensitivity is different. Some people with IBS may tolerate a small amount of capsaicin with no problem, while others will react strongly even to a tiny amount.

Individuals with IBS-D are often more sensitive to gut irritants like capsaicin, which can speed up motility. It is advisable to be extra cautious and test your tolerance very carefully, if at all.