Lower FODMAP Taco Stuffed Peppers

IMPORTANT UPDATE (3/2022): Monash University recently retested red bell peppers and as a result has changed the FODMAP status of red bell peppers. Red bell peppers are no longer considered a FODMAP-free food. I am working to modify affected recipes, like this one, to reflect Monash’s recent serving size updates. Thank you for your patience and understanding. Also, if you previously tolerated red bell peppers (or other updated foods), continue to eat according to your unique tolerance level.

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

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! 😉

Recipe

Lower FODMAP Taco Stuffed Peppers

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• Author: Em Schwartz, MS, RDN
• Total Time: 35 minutes
• Yield: 4 1x
• Diet: Low Lactose

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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

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• 1 pound ground beef (or turkey)
• ½ cup plain tomato puree
• ¼ cup water
• 2 teaspoons 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, sliced green onion tops (green parts only), chopped fresh cilantro, low FODMAP salsa

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Instructions

1. Preheat oven to 400°F.
2. In a large skillet, brown ground beef until done. Stir in tomato puree, water, and taco seasoning.
3. Scoop taco mixture into pepper halves, distributing evenly. Top with cheese.
4. Bake for 20 minutes or until the peppers are fork-tender.
5. Serve warm with optional garnishes.

Notes

IMPORTANT UPDATE (3/2022): Monash University recently retested red bell peppers and as a result has changed the FODMAP status of red bell peppers. Red bell peppers are no longer considered a FODMAP-free food. I am working to modify affected recipes, like this one, to reflect Monash’s recent serving size updates. Thank you for your patience and understanding. Also, if you previously tolerated red bell peppers (or other updated foods), continue to eat according to your unique tolerance level.

• Prep Time: 5 minutes
• Cook Time: 30 minutes
• 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.