🥬 Green Chili
Green chilies are unripe chili peppers harvested before they mature to red, offering a fresh, grassy heat that ranges from mild to fiery depending on the variety. Common types include jalapeños, serranos, Anaheim peppers, and long green chilies, each bringing distinct flavor profiles and heat levels to dishes. These versatile peppers are staples in Mexican, Southwestern, Indian, and Southeast Asian cuisines, used fresh, roasted, or pickled to add depth and complexity. For those following a low FODMAP diet, green chilies are generally well-tolerated in moderate amounts. According to Monash University testing, fresh green chili peppers contain low levels of FODMAPs when consumed in typical serving sizes. The capsaicin responsible for their heat doesn't contain FODMAPs, though it may irritate sensitive digestive systems for reasons unrelated to FODMAP content. Most varieties can be enjoyed without triggering FODMAP-related symptoms, making them an excellent way to add flavor without compromising gut health. Nutritionally, green chilies are remarkably beneficial for digestive wellness. They're exceptionally high in vitamin C—often containing more per gram than citrus fruits—which supports immune function and tissue repair. They also provide vitamin A, potassium, and antioxidants including capsaicin, which has anti-inflammatory properties. The fiber content aids digestion, while their low calorie density makes them ideal for adding flavor without excess calories. When cooking with green chilies, roasting intensifies their flavor and makes skin removal easier. Simply char them over an open flame or under a broiler until blackened, then steam in a covered bowl before peeling. Fresh chilies can be diced and added to salsas, scrambled eggs, stir-fries, and soups. Remove seeds and membranes to reduce heat while maintaining flavor. Store fresh chilies in the refrigerator for up to two weeks, or roast and freeze them for longer storage. Remember that heat levels vary significantly even within the same variety, so taste cautiously when trying new batches.
Porzione sicura
1-2 medium green chilies (15-30g) per serving
🔬 Nota scientifica
Monash University has tested various chili peppers and found them to be low FODMAP in typical serving sizes. Fresh green chili peppers contain minimal oligosaccharides, lactose, fructose in excess of glucose, and polyols. While capsaicin (the compound responsible for heat) is not a FODMAP, it can cause digestive discomfort in some individuals through different mechanisms, particularly by stimulating gut motility or irritating the digestive tract lining. This is a separate issue from FODMAP sensitivity. Most people following a low FODMAP diet can enjoy green chilies without concern for FODMAP content, though individual tolerance to capsaicin may vary. If you experience discomfort, it's likely related to capsaicin sensitivity rather than FODMAP content, and choosing milder varieties or removing seeds and membranes may help.