Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
75 g, about half a medium pepper
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Red bell pepper is low FODMAP at 75 g. Green capsicum has a similar threshold. Both are useful for colour and sweetness in dishes that have lost their onion base.
Recipes using bell pepper
Crispy Tofu and Green Bean Stir-Fry
A proper vegetarian main that is not just a side dish with more of it. The trick is drying the tofu properly before it ever meets the pan.
- Elimination
- Reintroduction
- Maintenance
Chickpea and Roast Vegetable Traybake
A recipe for after you have passed your GOS challenge. Most low-FODMAP cooking is written for the strictest phase; this one is not.
- Reintroduction
- Maintenance
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.