Key takeaways
- Red, yellow, and orange bell peppers are low FODMAP at 52 g (about half a medium pepper).
- Green bell pepper contains slightly more fructans — keep to a small portion (52 g).
- Roasted red peppers from a jar are low FODMAP if canned in brine (not in a sauce with garlic).
- Bell pepper is one of the best sources of vitamin C available on the low-FODMAP diet.
Bell peppers — or capsicum — are a versatile, colourful, nutritious vegetable that fits well within the low-FODMAP diet. The colour matters slightly: red, yellow, and orange are the most reliably safe.
FODMAP status at a glance
- —Red bell pepper, 52 g (½ medium pepper): low FODMAP
- —Yellow bell pepper, 52 g: low FODMAP
- —Orange bell pepper, 52 g: low FODMAP
- —Green bell pepper, 52 g: low FODMAP (slightly more fructans, still safe at this portion)
- —Roasted red pepper in brine (jar): low FODMAP
- —Stuffed peppers with rice and mince: low FODMAP if filling uses low-FODMAP ingredients
Using bell pepper in low-FODMAP cooking
- —Slice into stir-fries with rice, egg, and spring onion tops
- —Roast with olive oil until caramelised and serve as a side
- —Use blended roasted red pepper as a pasta sauce base
- —Add raw to salads for crunch and sweetness
References
- 1.
