Is Red Chilli Low FODMAP?
Yes, red chilli peppers are low FODMAP and can be safely consumed during all phases of the low FODMAP diet for individuals with gastrointestinal symptoms.
FODMAP Content of Red Chilli
Red chilli peppers lack the problematic short-chain fermentable carbohydrates (oligosaccharides, disaccharides, monosaccharides, and polyols) that increase small intestinal water volume and colonic gas production—the primary mechanisms by which FODMAPs trigger gastrointestinal symptoms in those with visceral hypersensitivity 1.
Similar to tomatoes, which are also low FODMAP vegetables, red chilli peppers can be included freely during the restriction phase without concern for triggering FODMAP-related symptoms 1.
Practical Application in the Low FODMAP Diet
During the restriction phase (4-6 weeks): Red chilli can be used liberally as a flavoring agent and spice without limitation, providing a safe alternative to high FODMAP seasonings like garlic and onions that must be avoided 1, 2.
During reintroduction and personalization phases: Red chilli remains a safe option and does not need to be challenged or restricted, as it contains negligible FODMAP content 3, 4.
Red chilli serves as an excellent option for adding flavor and variety to meals while maintaining strict FODMAP restriction, particularly important given that the diet already imposes significant limitations on staple foods including wheat derivatives, dairy products, many vegetables, pulses, and several fruits 5.
Important Caveats
While red chilli is low FODMAP, be aware that capsaicin (the compound responsible for spiciness) can independently trigger gastrointestinal symptoms in some IBS patients through mechanisms unrelated to FODMAP content. This is a separate issue from FODMAP sensitivity and relates to direct irritation of the gastrointestinal tract.
If a patient reports symptoms after consuming red chilli despite it being low FODMAP, this likely represents capsaicin sensitivity rather than FODMAP intolerance and should be managed separately from the FODMAP reintroduction process 4.
Implementation Context
The low FODMAP diet should be implemented as second-line therapy under supervision of a registered dietitian with gastrointestinal expertise, after first-line traditional dietary advice has failed 1, 2.
Approximately 70% of IBS patients respond to the low FODMAP diet during the restriction phase, with 52-86% experiencing effectiveness for reducing abdominal bloating and distension 2, 6.
The restriction phase must not be continued long-term due to potential nutritional inadequacies and negative impacts on the microbiome, making it essential to progress through reintroduction and personalization phases 2, 5.