🥬 Chilli
Chilli peppers, whether fresh red or green varieties, are a beloved ingredient for adding heat and flavor to dishes worldwide. For those following a Low FODMAP diet, chilli peppers offer excellent news: they're considered low FODMAP in typical serving sizes, making them a safe and flavorful way to spice up your meals without triggering digestive symptoms. Both fresh red and green chillies have been tested by Monash University and are low in FODMAPs when consumed in moderate amounts. The capsaicin compound that gives chillies their characteristic heat doesn't contain FODMAPs, though it can cause a burning sensation that some people with sensitive digestive systems might confuse with FODMAP-related symptoms. This burning is a different mechanism entirely and doesn't indicate FODMAP content. Nutritionally, chilli peppers are powerhouses of vitamins and antioxidants. They're exceptionally high in vitamin C—often containing more per gram than citrus fruits—and rich in vitamin A, particularly in red varieties. The capsaicin in chillies has been studied for its potential anti-inflammatory properties and metabolism-boosting effects. Chillies also contain beneficial antioxidants including carotenoids and flavonoids that support overall health. When cooking with chillies on a Low FODMAP diet, you can use them fresh, dried, or as chilli flakes. Fresh chillies work beautifully in stir-fries, curries, salsas, and marinades. Remember that most of the heat resides in the seeds and white membrane, so removing these will give you milder flavor while retaining the chilli's aromatic qualities. Different varieties offer different heat levels—from mild poblanos to fiery habaneros—allowing you to customize spice levels to your preference. For gut health specifically, while chillies are low FODMAP, some individuals with IBS may find that very spicy foods can trigger symptoms through non-FODMAP mechanisms, such as stimulating gut motility or causing irritation in sensitive individuals. If you're new to the Low FODMAP diet or have a particularly sensitive system, start with smaller amounts of milder chillies and gradually increase as tolerated. The good news is that for most people, chillies can be enjoyed freely within reasonable culinary amounts, adding vibrant flavor and beneficial nutrients to Low FODMAP meals without compromising digestive comfort.
Porção segura
1-2 fresh chillies (approximately 15-30g) per serving
🔬 Nota cientÃfica
According to Monash University FODMAP testing, both fresh red and green chilli peppers are low FODMAP in typical serving sizes. A serving of 15g (approximately 1 medium chilli) contains low amounts of all FODMAP groups including fructans, GOS, fructose, and polyols. The capsaicin that provides heat is not a FODMAP compound. However, capsaicin can stimulate gut motility and may cause discomfort in some sensitive individuals through mechanisms unrelated to FODMAPs. Dried chilli flakes and chilli powder are also low FODMAP in typical culinary amounts (1-2 teaspoons). Note that some commercial chilli products may contain high FODMAP ingredients like garlic or onion powder, so always check labels on pre-made chilli seasonings and sauces.