• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Fun Without FODMAPs logo

  • Low FODMAP Recipes
  • About Em Schwartz RDN
    • Contact
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
search icon
Homepage link
  • Low FODMAP Recipe Index
  • About Em Schwartz, RDN
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    Home » Low FODMAP Recipes » Lower FODMAP Taco Stuffed Peppers

    Lower FODMAP Taco Stuffed Peppers

    Published: Aug 8, 2017 | Updated: Oct 11, 2022 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    Low FODMAP Taco Stuffed Peppers
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    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! 

    Close up of low FODMAP taco stuffed peppers

    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!

    Low FODMAP taco stuffed peppers

    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! 😉

    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    Low FODMAP Taco Stuffed Peppers make an easy meal. This supper recipe is full of spices and fresh flavor. Gluten free and easily modified to dairy free, whole30 and paleo friendly.

    Lower FODMAP Taco Stuffed Peppers


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

    Description

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


    Ingredients

    Scale
    • 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


    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

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

     

    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.
    17
    « Low FODMAP Fajitas Migas
    Low FODMAP BBQ Sauce »
    • Share
    • Tweet
    • Yummly
    • Email

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

    Hey there! I’m Em:

    a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)! Learn more

    Footer

    ↑ back to top

    • Privacy Policy
    • Disclaimer

    As an Amazon Associate, I earn from qualifying purchases

    Copyright © 2022 Fun Without FODMAPs