Are bell peppers low FODMAP? (safe portions + recipes)

You might be interested to know the answer to ‘Are bell peppers low FODMAP?’

It can be challenging to remember all the low FODMAP fruit and vegetable options and the appropriate portion sizes to keep them low FODMAP.  

In this blog, we explore bell peppers’ nutritional content and each color’s FODMAP content, offering guidance for those looking to enjoy this delicious fruit without digestive discomfort.

What is the nutritional value of bell peppers?

Bell peppers can be a delightful addition to your diet, providing flavor and various health benefits. Bell peppers pack a punch of essential vitamins and minerals. 

One standout nutrient is vitamin C, with red bell peppers providing you with 142mg of vitamin C per 100g (1) 

The recommended daily allowance in the USA is 90 mg/day for adult men and 75 mg/day, so bell peppers can provide a significant portion of your daily intake in low FODMAP serving sizes.

Vitamin C content varies between bell peppers’ color (and thus ripeness), with the most vitamin C in yellow and the least in green peppers (2).

Adequate vitamin C can support many of the body’s functions, including your overall immune system and mental health (3, 4, 5).

Bell peppers are also a great source of dietary fiber, which is an essential component for good digestion and overall bowel health (6).

By including fiber, you may also feel fuller, making bell peppers an excellent choice if you want to manage your weight (7). 

You can read more about how to meet your fiber goals in our blog: How to get 30g fibre a day.

Are red bell peppers low FODMAP?

Yes – according to the Monash University app, red bell peppers are considered low in FODMAPs up to 43g.

Red peppers used to be considered FODMAP-free, but Monash University has since retested them!

Fructose, which falls under the category of “monosaccharides” (the M in FODMAP), makes red bell peppers higher in FODMAPs at larger serving sizes.

Are orange bell peppers low FODMAP?

Orange bell peppers are low FODMAP, up to 38g per serving (8). 

Unfortunately, the fructose content is too high to keep it a low FODMAP option above 38g.

Are yellow bell peppers low FODMAP?

Monash University has tested yellow bell peppers and found a low FODMAP content of up to 35g servings. 

This is the smallest low FODMAP serving size of the types of bell pepper, so use sparingly! 

Fructose is the main culprit for higher FODMAP content at larger serving sizes, as with red and orange bell peppers.

Are green bell peppers low FODMAP?

Green bell peppers are less ripe than other colored bell peppers and have a milder flavor. 

They are low FODMAP, up to 75g; by far the largest serving size of bell pepper suitable on the low FODMAP diet. 

Interestingly, the FODMAPs in green bell peppers are fructans (rather than fructose for all the other colors).

5 low FODMAP bell pepper recipes

You can easily add bell peppers to many dishes while keeping them low FODMAP.

However, be careful if you’re using low FODMAP recipes from before 2022 due to the changes in FODMAP content – stick to the recommended serving sizes described above.

If you’re stuck for inspiration, you can try these 5 low FODMAP bell pepper recipes:

1. Carrot, red pepper, and gruyere soup
2. Low FODMAP Thai Green Curry
3. Low FODMAP stuffed pepper soup
4. Sheet Pan Low FODMAP Chicken Fajita Bowls
5. Roasted Red Pepper & Pumpkin Hummus

Summary

The overall picture of whether bell peppers are low FODMAP is more nuanced than you might think, with variations in recommended serving sizes across the colors. 

As with other fruits and vegetables, bell peppers provide a range of health benefits, including high vitamin and fiber content.

You can enjoy bell peppers in small portions in your salads, sauces, salsas, and as an ingredient in other meals, but stick to recommended serving sizes!