Poblano Chilli (Whole, Raw)
Vegetables · Vegetables
Whole raw poblano chilli is low FODMAP at 50 g, approximately one medium, in the Monash app. The much larger 317 g portion is moderate in GOS and fructans, and 417 g is high in both. Use these as food-specific reference points, not an instruction to build up to a large chilli portion.
Serving sizes for poblano chilli (whole, raw)
Raw whole poblano: 50 g green, 317 g amber, 417 g red. GOS and fructans drive the larger-portion ratings.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 medium | 50 g | Fructans 0.04 g | |
| 6 1/3 medium | 317 g | Fructans 0.23 g | |
| 8 1/3 medium | 417 g | Fructans 0.3 g |
Breakdown for 50 g
Is poblano chilli (whole, raw) low FODMAP?
At the 50 g reference, all six group indicators are green. GOS and fructans both turn amber at 317 g, roughly six and one-third medium, and red at 417 g, about eight and one-third medium. The fructose, lactose, mannitol and sorbitol indicators do not change from green.
Poblano Chilli (Whole, Raw) and IBS: what to know
Monash's poblano panel includes the same distinction between FODMAP content and chilli heat: capsaicin may cause heartburn or abdominal pain in some individuals with IBS. A green food rating cannot tell you how a heavily seasoned stuffed pepper or spicy sauce will feel.
Gut-friendly ways to eat poblano chilli (whole, raw)
For a stuffed poblano, weigh the raw chilli component and assess the filling separately. For roasting, retain a note of the raw starting amount rather than assuming the cooked weight matches the app. A peeled, deseeded green chile has its own entry and should not be substituted solely because both foods look green.
Frequently asked questions
Does this page cover dried ancho chilli?
No. Dried ancho is a separate food entry. A dried chilli's weight and preparation need their own reference rather than the raw poblano figures.
Is a stuffed poblano automatically low FODMAP?
The rating here describes the chilli. The filling, sauce and amount of the complete dish eaten still need to be considered.
Can I use the green reference for any mild green pepper?
No. This is specifically the whole raw poblano entry. Sweet capsicum, peeled green chile and other named chillies should be matched to their own records.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Chilli / Chili, Poblano, whole, raw” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.