Understanding Your Nutrition Diet: Is Poblano Pepper Low in FODMAP?

October 25, 2025 •

4 min read

According to testing by Monash University, the authoritative source for FODMAP content, fresh poblano peppers are low in FODMAPs when consumed within a specific serving size. This is great news for those on a restrictive nutrition diet looking to add a mild, flavorful kick to their meals without triggering digestive distress.

Quick Summary

Poblano peppers are low FODMAP in moderate servings, specifically one medium pepper. Individual tolerance to capsaicin, the compound that adds heat, can vary and may trigger IBS symptoms regardless of FODMAP content.

Key Points

Low FODMAP Serving Size: A single medium poblano pepper (97g) is considered a low FODMAP serving.
Moderation is Key: Larger servings of poblano peppers, such as 3.5 medium peppers, contain moderate levels of FODMAPs (fructans and GOS).
Capsaicin Sensitivity: Some individuals with IBS may react to the capsaicin, or spiciness, in peppers regardless of their FODMAP content.
Preparation Matters: Roasting and removing the skins, seeds, and membranes can help reduce potential irritants and improve digestibility.
Nutrient-Rich: Poblano peppers are a good source of vitamins A and C, offering nutritional benefits to your diet.
Flavorful Alternative: They provide a mild, buttery flavor, making them a great way to add complexity to low FODMAP dishes.

Demystifying FODMAPs and the Low FODMAP Diet

The low FODMAP diet is a temporary elimination diet used to help manage symptoms of Irritable Bowel Syndrome (IBS) and other digestive disorders. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates that can be poorly absorbed by the small intestine. These can cause symptoms like bloating, gas, and abdominal pain in sensitive individuals. Foods are categorized as low, moderate, or high FODMAP, with serving sizes being a crucial factor in determining the FODMAP load.

The Verdict: Is Poblano Pepper Low in FODMAP?

The short answer is yes, in moderation. Monash University, which develops and maintains the FODMAP food database, has tested fresh poblano peppers and confirmed their low FODMAP status in certain quantities. This information is a valuable resource for anyone managing their gut health through diet.

Monash University Serving Guidelines

Low FODMAP: A serving of one medium poblano pepper, which is approximately 97 grams, is considered low FODMAP.
Moderate FODMAP: The FODMAP content increases with the serving size. A portion of three and a half peppers (340 grams) is classified as moderate, likely due to a higher concentration of fructans and galacto-oligosaccharides (GOS).

This means that you can safely enjoy a portion of poblano pepper to add flavor to your meals without concern, but it is important to be mindful of the amount you consume in a single sitting.

Beyond FODMAPs: Considering Capsaicin

For some individuals with IBS, it's not just the FODMAP content that can cause problems, but the heat of a pepper itself. The compound capsaicin gives peppers their spicy quality and can irritate sensitive guts, triggering symptoms regardless of the FODMAP levels.

Fortunately, poblano peppers are known for their mild, buttery, and herbaceous flavor profile, though the heat can vary between individual peppers. If you are particularly sensitive to spicy foods, it is wise to start with a small amount to gauge your tolerance. This individual sensitivity to capsaicin is a personal factor to consider in your nutrition diet.

Preparation Tips for a Low FODMAP Poblano

Roasting poblano peppers is a popular method that enhances their flavor and also aids in their preparation for a low FODMAP diet. Removing the skin, seeds, and membranes is recommended, as these parts can sometimes contain higher FODMAP levels or contribute to heat.

Here’s a simple process for preparing poblanos:

Roast: Place peppers directly over a gas flame or under a broiler, turning them until the skin is blistered and charred on all sides.
Steam: Put the roasted peppers in a bowl and cover tightly with plastic wrap or a kitchen towel for about 15 minutes. This steaming process makes the skins easy to peel.
Peel and Deseed: Carefully peel away the loosened skins. Slice the pepper open and scrape out all the seeds and membranes before using the mild, flavorful flesh in your cooking.

Comparison Table: Poblano Pepper vs. Other Flavoring Options


Feature	Poblano Pepper	Red Bell Pepper	Ancho Chile Powder	Garlic-Infused Oil
FODMAP Status	Low at 1 medium pepper (97g).	Low at 1/2 cup (75g).	High FODMAP in larger amounts.	Low FODMAP as the fructans are not oil-soluble.
Capsaicin (Spiciness)	Mild, but heat level can vary.	None.	Variable, depending on the source pepper.	None.
Flavor Profile	Mild, earthy, and buttery.	Sweet and mild.	Smoky, slightly fruity (from dried red poblano).	Flavor of garlic without the FODMAPs.
Preparation	Often roasted, peeled, and deseeded.	Can be eaten raw or cooked.	Purchased as a powder.	Use as a cooking oil.

Low FODMAP Meal Ideas with Poblano Peppers

Incorporating poblano peppers into your meals can add depth and flavor. Here are a few simple ideas to get you started:

Stuffed Poblano Peppers: Fill roasted, peeled poblano halves with a mixture of cooked quinoa, ground turkey, safe herbs, and a sprinkle of lactose-free cheese.
Roasted Poblano Salsa: Blend roasted poblano flesh with diced tomatoes, cilantro, and a squeeze of lime juice for a delicious, gut-friendly salsa.
Creamy Poblano Sauce: Puree roasted poblano meat with a low FODMAP yogurt or coconut-based yogurt and some lime zest for a zesty sauce.

Conclusion: Savoring Poblano Peppers on a Low FODMAP Diet

Following a low FODMAP diet doesn't have to mean sacrificing flavor. As the research from Monash University shows, fresh poblano peppers are a safe and delicious option when consumed in a low FODMAP serving size of one medium pepper. While their capsaicin content may still affect some with sensitive guts, most individuals can enjoy the mild, buttery taste of this versatile ingredient. By paying attention to portion sizes and being mindful of personal triggers, you can confidently include poblano peppers in your nutrition diet for a more satisfying and symptom-free culinary experience.

For the most up-to-date and comprehensive FODMAP information, consulting the Monash University Low FODMAP Diet App is highly recommended.

Frequently Asked Questions

Yes, Monash University testing shows that one medium poblano pepper (97g) is within the recommended low FODMAP serving size.

Larger portions, such as 3.5 medium poblano peppers, are considered moderate in FODMAPs, specifically fructans and GOS.

Yes, roasting and removing the skins, seeds, and membranes is a good practice for minimizing potential irritants for sensitive individuals on a low FODMAP diet.

Yes, some people with IBS are sensitive to capsaicin, the compound that makes peppers spicy. This can trigger symptoms even in low FODMAP portions.

For flavor and texture, consider green bell peppers (green capsicum), low FODMAP serving sizes of red bell peppers, or spices like cumin and paprika.

Ancho chile powder, which is made from dried poblano peppers, is listed as high in fructose and should be avoided on the low FODMAP diet.

The Monash University Low FODMAP Diet App is the most reliable resource, providing up-to-date and tested information on various foods.