🥬 Bell Pepper
Bell peppers, also known as sweet peppers or capsicum, are vibrant, crunchy vegetables that add color, flavor, and nutrition to countless dishes. Available in green, red, yellow, and orange varieties, these members of the nightshade family are beloved for their sweet, mild taste and satisfying crunch. The good news for those following a low FODMAP diet is that bell peppers are generally well-tolerated and can be enjoyed in moderate portions. Bell peppers are naturally low in FODMAPs, making them an excellent vegetable choice for people with IBS or sensitive digestive systems. According to Monash University testing, bell peppers contain minimal amounts of fermentable carbohydrates that typically trigger digestive symptoms. The different colors represent different ripeness stages: green peppers are unripe, while red, yellow, and orange peppers are fully mature. Interestingly, the riper, sweeter varieties tend to be slightly higher in natural sugars but remain low FODMAP in appropriate portions. Nutritionally, bell peppers are powerhouses of vitamins and antioxidants. They're exceptionally high in vitamin C—in fact, red bell peppers contain more vitamin C than oranges. They also provide vitamin A, vitamin B6, folate, and fiber, all while being very low in calories. The vibrant pigments in bell peppers come from carotenoids and flavonoids, powerful antioxidants that support overall health and may help reduce inflammation in the gut. When cooking with bell peppers, their versatility shines through. They can be enjoyed raw in salads and crudité platters, roasted to bring out their natural sweetness, sautéed in stir-fries, stuffed and baked, or grilled for a smoky flavor. Raw bell peppers retain maximum vitamin C content, while cooking can make them easier to digest for some individuals. Remove the seeds and white membranes before use, as these parts can be slightly bitter and tougher to digest. For optimal freshness, choose bell peppers that are firm, glossy, and heavy for their size, with no soft spots or wrinkles. Store them in the refrigerator's crisper drawer for up to a week. Bell peppers can also be frozen after blanching, making them a convenient option for meal prep on a low FODMAP diet.
Sichere Portion
Up to 75g (approximately ½ medium bell pepper) per serving
🔬 Wissenschaftlicher Hinweis
Monash University has tested bell peppers extensively and found them to be low FODMAP in servings up to 75g. All colors of bell peppers—green, red, yellow, and orange—have been tested and are considered low FODMAP at this portion size. Bell peppers contain minimal amounts of fructans, GOS, and polyols, the main FODMAP groups that trigger IBS symptoms. The small amount of fructose present is balanced with glucose, making it well-absorbed. Larger portions (150g or more) may contain moderate amounts of fructose and should be consumed with caution during the elimination phase. The fiber in bell peppers is generally well-tolerated and can support healthy gut motility without causing excessive fermentation.