How to make peppers more digestible? Your guide to enjoying them without discomfort

October 30, 2025 •

4 min read

For some, eating peppers can lead to uncomfortable digestive issues, with the tough outer skin being a common culprit. If you have ever experienced bloating or heartburn after a meal with peppers, you will be glad to know there are several simple and effective techniques that can help make peppers more digestible.

Quick Summary

For individuals with digestive sensitivities, enjoying peppers is possible with the right preparation techniques. Cooking methods like roasting, plus removing the indigestible skins and seeds, can significantly reduce symptoms of bloating and heartburn. Learn how to prepare peppers for better digestion.

Key Points

Peel the skin: The tough, fibrous skin of peppers is difficult for many people to digest and should be removed for better tolerance, especially for sensitive stomachs.
Remove seeds and membranes: For hot peppers, removing the seeds and the white pith (membrane) drastically reduces the capsaicin content, which is the compound responsible for most digestive irritation.
Cook thoroughly: Roasting, sautéing, or stewing peppers until they are tender and soft breaks down tough fibers and makes them much easier to digest.
Use a baking soda soak: Soaking chopped bell peppers in a baking soda solution for 30 minutes before cooking can also improve their digestibility.
Pair with fat or starch: Eating peppers with dairy products (milk, yogurt) or starches (rice, potatoes) can help absorb capsaicin and slow digestion, reducing discomfort.
Start with milder varieties: Begin with less-hot types, like poblano or bell peppers, and gradually introduce hotter ones as your tolerance builds.
Manage portion sizes: For sensitive digestive systems, eating smaller amounts of peppers in a single meal can help prevent overload and fermentation.

The Science Behind Pepper Discomfort

For many, peppers are a delicious and nutritious addition to meals, but for those with sensitive digestive systems, they can be a source of trouble. The main reasons for digestive distress from peppers are twofold: the tough outer skin and, in the case of hot peppers, the capsaicin content.

The Tough Outer Skin: The skin of peppers is made of cellulose, a type of insoluble fiber that the human body cannot fully break down. For some, this undigested fiber ferments in the gut, leading to gas, bloating, and general discomfort. This is why raw peppers are often the most problematic.
Capsaicin and Gut Sensitivity: Capsaicin is the compound responsible for the heat in chili peppers. It binds to pain receptors in your digestive tract, causing a burning sensation that can exacerbate existing conditions like irritable bowel syndrome (IBS) and indigestion.

The Importance of Peeling and Seeding

Removing the skin is the single most effective way to make peppers more digestible. Cooking softens the pepper's flesh and some fibers, but the skin remains a resilient component. Similarly, most of the capsaicin in hot peppers resides in the seeds and the white membrane (or pith) inside. Removing these parts significantly reduces the heat and the potential for digestive irritation.

Effective Cooking Methods for Digestibility

Cooking is a vital step in breaking down the pepper's structure and making it easier on your stomach.

Roasting and Peeling: This is one of the best methods for achieving maximum digestibility. You can char peppers over an open flame or under a broiler until the skin blackens and blisters. After charring, place them in a bowl and cover with a lid or plastic wrap to let them steam. The steam makes the skin very easy to peel off, leaving a soft, tender flesh.
Sautéing and Stewing: Cooking peppers in a pan with a little oil, or adding them to stews and stir-fries, also helps. The key is to cook them until they are completely soft and tender, which helps break down the fibers. The longer they cook, the softer they get.
Pureeing: For a sauce, soup, or dip, pureeing is an excellent option. Use peeled, cooked peppers to create a silky-smooth texture, eliminating any tough skin remnants that could cause trouble.

The Baking Soda Soak

For those who prefer a quicker prep for bell peppers, a baking soda soak can help. Prepare a bowl of water with dissolved baking soda, add your chopped peppers, and let them soak for about 30 minutes before rinsing thoroughly and cooking as desired. The soak may help break down some of the surface compounds, aiding digestion.

A Comparison of Preparation Methods


Method	Digestibility	Key Impact
Raw Peppers (with skin)	Difficult	Tough, fibrous skin and raw compounds remain intact.
Cooked Peppers (with skin)	Moderate	Cooking softens the flesh, but the resilient skin can still cause issues.
Peeled & Cooked Peppers	Easiest	The irritating skin is completely removed, and the flesh is tender.
Peeled, Seeded & Cooked	Easiest	Removes both tough fiber and irritating capsaicin for maximum comfort.
Baking Soda Soak & Cook	Improved	Pre-treatment with baking soda can assist in breaking down surface fibers.

Managing Spicy Peppers and Capsaicin

If you are a fan of spicy food but suffer from a sensitive stomach, moderation and strategic eating are your friends. As your body can desensitize its TRPV1 receptors over time, you can gradually increase your tolerance.

Control the heat: For hot peppers like jalapeños, simply removing the seeds and the inner white membrane will drastically reduce the spiciness.
Start low, go slow: Begin by adding just a tiny amount of spice to your meals and slowly increase it over time to allow your gut to adapt.
Pair with buffers: Eating spicy foods with dairy products like milk, yogurt, or sour cream can help. The casein protein in dairy binds with capsaicin, neutralizing the burning sensation. Starchy foods like rice or bread also help absorb the heat.
Choose milder alternatives: If hot peppers are too much, consider milder options like poblano or Anaheim peppers. For heat without the capsaicin, consider adding black or white pepper instead.

Conclusion: Enjoying Peppers Your Way

Digestive issues with peppers are common but do not have to mean avoiding this nutritious vegetable entirely. By employing simple preparation techniques, such as peeling the skin from bell peppers and deseeding hot varieties, you can significantly improve your experience. Thorough cooking, especially roasting, breaks down tough fibers, while gradual exposure can help build tolerance to capsaicin. Remember that everyone's digestive system is unique; pay attention to your body and adjust your approach accordingly. By preparing peppers smartly, you can continue to enjoy their health benefits without the uncomfortable aftereffects. For more information on managing indigestion with dietary changes, consider consulting resources like Everyday Health.

Frequently Asked Questions

Peppers can be difficult to digest for two main reasons: their tough, fibrous outer skin, which can be hard for the digestive system to break down, and the presence of capsaicin in spicier varieties, which can irritate the gut lining.

Yes, peeling a pepper is one of the most effective ways to aid digestion. The outer skin contains insoluble fiber that can cause bloating and discomfort for people with sensitive digestive systems.

Yes, green bell peppers are less ripe than red ones and can be harder to digest for many individuals. Red bell peppers are sweeter and generally better tolerated.

Roasting and then peeling the peppers helps soften the flesh and remove the tough skin, breaking down the fibers that can cause digestive issues. The heat makes the skin easy to remove after a short steaming period.

It is possible, but with caution. You should remove the seeds and membranes, start with very small amounts, and pair them with soothing foods like dairy or rice to mitigate the effects of capsaicin.

After roasting, place the hot peppers in a bowl and cover them tightly or put them in a sealed plastic bag for about 10-15 minutes. The steam will cause the skins to blister and loosen, allowing them to be peeled off easily.

Cooking can reduce some nutrient content, like Vitamin C, especially with prolonged heat. However, if you cannot digest peppers raw, cooking them ensures you still absorb some nutrients and avoids digestive upset. For some, absorption is even enhanced by cooking.