Stuffed peppers are a classic home-style meal, and there’s no reason we can not have a low FODMAP version of it. There are no FODMAPs in red bell peppers. Green peppers do, however; up to 52 g (about half of a medium green bell pepper) is considered an acceptable low FODMAP serving size. Personally, I prefer the taste and color of using red peppers for our reduced FODMAP recipe, and the Monash University serving size reflects their usage.
“Are yellow and orange peppers low FODMAP, like many other foods?” Because red and yellow peppers have not been evaluated for FODMAPs, no one knows their FODMAP content. Red and green cabbage contains different types of FODMAPs, as do yellow and white peaches, while red and green bell peppers have different amounts of fructans. We do not know what yellow and orange bell peppers are. If you are stable and in the Integration Phase of your low FODMAP diet, talk to your RD about them and go from there.
Any Foody with pasta sauce having a low FODMAP will do. We went with Arrabbiata, which was seasoned with additional heat from pepper jack cheese. You may use any low FODMAP cheese that can melt well, such as all Monterey Jack or mozzarella. Remember to stick to 50g or less with a low FODMAP serving size.
Low FODMAP Taco Stuffed Peppers
In this simple Stuffed Peppers recipe, bell peppers are filled with delicious ground spiced beef with Low FODMAP Seasoning of Taco and topped with a variety of colorful and fresh garnishes. It is ideal for a fun family dinner!
Bell Peppers And IBS
Peppers are low FODMAP and can be eaten by most people following the low FODMAP diet. Peppers, on the other hand, are high in capsaicin, a chemical that contributes to their spice. Capsaicin might be a non-FODMAP irritant for some individuals with IBS who react negatively to capsaicin.
As of September 2018, Monash University has not found FODMAPs in red bell peppers. Green bell peppers do contain FODMAPs. So, if you wish to include green peppers in your diet, consume only a half cup or 52 grams at a time. To my knowledge, yellow or orange bell peppers have not yet been evaluated because I can tolerate them (and they are entertaining) However, as of now (September 2018), red bells were not detected by Monash University.
So, in the elimination phase, if you have not tested your tolerance and are not completely sure whether or not red bell peppers are tolerated, I would advise sticking to them. Also, if you know or suspect that capsaicin is a culprit for your IBS, this dish is not recommended.
Directions For Fody’s Spicy Stuffed Low FODMAP Peppers
Preheat the oven to 350°F (180°C). Get an 8-inch (20 cm) square glass or ceramic baking dish ready.
Remove the stems and seeds from the peppers before cutting off their tops as near to the stem as possible. Remove any membranes or seeds. Place the peppers in a large pot with a steamer insert and 1 inch (2.5 cm) of water. Cover, bring to a boil, then lower the heat and simmer for 3 minutes. Remove the pan from the heat and carefully remove the peppers from it, placing them in an 8-inch (20 cm) square glass or ceramic baking dish. Toss together low FODMAP cheeses and set them aside.
Meanwhile, let the Fody olive oil heat in a large skillet over medium heat. Sauté the scallion carrot and greens for a couple of minutes until softened. Use some beef, breaking it up as you do so, and cook, and keep on stirring frequently, until nicely browned. If necessary, drain off the excess liquid (I usually do not). Rice is next; season with salt and pepper before adding 1 cup (240 ml) of Fody pasta sauce. Over medium heat, cook until heated through. Stir in just shy of one-quarter of the cheese (you can do this by eye).
Fill the peppers with beef and rice. Pour the remaining tomato sauce over the peppers. Cover them tightly with foil after that. Bake for 10 minutes. Uncover, top with additional cheese, and bake for another 10 minutes or until the cheese is melted. Serve immediately after cooking
I prefer steaming the peppers before adding the cheese, as I believe their texture improves. If you do not want to take the time, try cooking them for 20 minutes under a sheet of foil before removing it and adding the cheese. It will not be quite the same, but it might save you a step.
Low-FODMAP Turkey Stuffed Bell Peppers; Gluten-free
- Preheat the oven to 375°F.
- Lay your sliced peppers in a casserole dish (or a baking sheet if using) and cover them with aluminum foil.
- In a large skillet, heat the infused oil over medium-high heat.
- When your chicken is browned, add the scallion tips and any remaining pepper tops (these will be available depending on how you sliced your peppers), and cook for 1-2 minutes more in the oil.
- Season with salt and pepper and add your ground turkey or beef, cooking for 5-7 minutes until browned throughout.
- Browning takes time, so check on it every once in a while. If you have not cooked your rice yet, do so now (either in the microwave if using frozen rice, or on the stovetop). This will require one cup of uncooked rice.
- Remove the turkey from the stove and add your cooked rice, low-FODMAP marinara sauce, and 1 cup of shredded cheese. Toss to combine thoroughly.
- Season to taste with salt and pepper, then fill the peppers completely with your mixture.
- Top with the remaining half cup of cheese
- Put the dish in an oven preheated to 70°C for about 30-45 minutes, or until the peppers are soft and heated through.
- Remove the pan from the oven and serve hot with a sprinkling of parsley.
- This combination is perfect with a low-FODMAP Tossed Salad or any other low-FODMAP greens!
Nutrition Is Not One-Size-Fits-All
We are all unique, with different causes for our symptoms. Unfortunately, it is difficult to come up with recipes and broad strategies that work for every single person with IBS. This is why working with a FODMAP-expert dietician or healthcare professional is advised. Having more fun is a given, and this person can assist you in personalizing the FODMAP approach, discovering additional non-FODMAP causes, offering complementary solutions, and getting you where you want to be… of course!
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