Is bell pepper low FODMAP?
It depends on the color. Green bell peppers are low FODMAP. Red bell peppers are high FODMAP in a typical serving, so keep them to a small amount.
Bell peppers (capsicum) are a case where color matters. Monash University lists green capsicum as low FODMAP and red capsicum as high FODMAP at a typical serving.
Red, yellow and orange peppers
A small amount of red pepper is low FODMAP, but a whole pepper in a stir-fry or salad is not. Yellow and orange peppers have their own ratings. Serving size matters, so check the Monash University FODMAP app for tested portions.
Chili is a different story
Hot chili peppers can trigger symptoms because of capsaicin, which irritates the gut in some people, rather than because of FODMAPs. If spicy food bothers you, log it in your food and symptom diary.
Easy swaps
Green pepper, cucumber, carrot and tomato all add color and crunch.
Low FODMAP swaps
- Green bell pepper
- Cucumber
- Carrot
- Tomato