Low FODMAP Taco Stuffed Peppers

A delicious twist on tacos, these Low FODMAP Taco Stuffed Peppers make an easy, weeknight meal! 

Fork-tender bell peppers are stuffed with flavorful ground beef spiced with Low FODMAP taco seasoning and topped with all kinds of fresh and colorful garnishes in this easy Low FODMAP Taco Stuffed Peppers recipe. It’s perfect for a delicious weeknight meal!

Bell Peppers and IBS

Bell peppers are low FODMAP safe and should be suitable for most individuals following the low FODMAP diet. However, peppers naturally contain a compound called capsaicin which contributes to the spiciness of peppers. Capsaicin may be a non-FODMAP trigger for some individuals with IBS (1)(2). If you experience abdominal pain or heartburn-type symptoms after eating peppers, you may want to consider limiting your pepper intake.

Fun Fact of the Day: Did you know that all bell peppers are green peppers? As they ripen, they turn yellow or orange or red. My former chemist-self geeked out on the details of this ripening process for a moment. 🙂

As of September 2018, FODMAPs were not detected in red bell peppers by Monash University. Larger servings of green bell peppers do contain FODMAPs. So, it’s best to enjoy the recommended serving size of a ½ cup or 52 grams if you want to use green peppers. Although I personally tolerate them (and think they’re fun), to my knowledge, yellow or orange bell peppers have not yet been tested.

So, if you’re in the elimination phase and haven’t tested your tolerance, I’d suggest sticking to red bell peppers in this recipe. Also, if you know or suspect that capsaicin is a trigger for your IBS, this recipe is probably not the best option for you.

Nutrition is Not One-Size-Fits-All 🙂

We’re all unique with a variety of triggers for our symptoms. Unfortunately, it’s impossible to create recipes and generalized plans that work for every single individual with IBS. This is why it’s recommended to work with a FODMAP-trained dietitian or healthcare professional. He or she can help personalize the FODMAP approach, identify other potential non-FODMAP triggers, provide complimentary strategies, and get you where you want to be … having more fun, of course! 😉

Low FODMAP Taco Stuffed Peppers

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• Author: Em Schwartz, MS, RDN
• Prep Time: 5 mins
• Cook Time: 30 mins
• Total Time: 35 minutes
• Yield: 4 1x

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Description

A delicious twist on tacos, these Low FODMAP Taco Stuffed Peppers make an easy, weeknight meal!

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Ingredients

Peppers

• 1 lb. ground beef (or turkey)
• ½ cup tomato puree
• ¼ cup water
• 2 tsp. low FODMAP taco seasoning
• 2 medium red bell peppers, cut in half, stem and seeds removed
• ½ cup shredded cheddar cheese, optional

Garnishes

• Diced tomatoes
• Sliced black olives
• Chopped chives
• Cilantro
• Low FODMAP Salsa

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Instructions

1. Preheat oven to 400°F. In a large skillet, brown ground beef until done. Stir in tomato puree, water, and taco seasoning.
2. Scoop taco mixture into pepper halves, distributing evenly. Top with (optional) cheese. Bake for 20 minutes or until peppers reach desired doneness.
3. Remove from oven and allow to cool slightly before topping with optional garnishes. Serve warm.

Notes

Tomato Puree:  A low FODMAP serving is ⅕ can or 92 grams. Double check ingredients for FODMAP-containing foods.

Red Bell Peppers: No FODMAPs were detected in this food. However, bell peppers (and chiles) naturally contain a compound called capsaicin, which may be a non-FODMAP trigger for some individuals with IBS.

Dairy Free/Paleo: Omit cheese.

• Category: Main Dish
• Method: Bake
• Cuisine: Tex Mex

Keywords: Supper, Stuffed Peppers

References

1. Gonlachanvit, S., Mahayosnond, A., & Kullavanijaya, P. (2009). Effects of chili on postprandial gastrointestinal symptoms in diarrhoea predominant irritable bowel syndrome: evidence for capsaicin-sensitive visceral nociception hypersensitivity. Neurogastroenterology and Motility, 21(1), 23-32. 
2. Akbar, A., Yiangou, Y., Facer, P., Walters, J. R. F., Anand, P., & Ghosh, S. (2008). Increased capsaicin receptor TRPV1-expressing sensory fibres in irritable bowel syndrome and their correlation with abdominal pain. Gut, 57(7), 923-929.