Red Chilli (Whole, Raw)
Vegetables · Vegetables
Whole raw red chilli is low FODMAP at 28 g in the Monash app. Its fructan rating becomes moderate at 33 g and high at 41 g. The app describes both the green and amber amounts as two medium chillies, so counting chillies alone can miss the difference.
Serving sizes for red chilli (whole, raw)
Whole raw red chilli: 28 g green, 33 g amber and 41 g red. Use weights rather than relying on 'two medium' alone.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 2 medium | 28 g | Fructans 0.08 g | |
| 2 medium | 33 g | Fructans 0.1 g | |
| 2 3/4 medium | 41 g | Fructans 0.3 g |
Breakdown for 28 g
Is red chilli (whole, raw) low FODMAP?
Fructans are the changing group across these red-chilli panels. Fructose, lactose, mannitol, sorbitol and GOS remain green at all three checked weights. At 28 g, fructans are also green; at 33 g they are amber, and at 41 g they are red. The last portion is described as approximately two and three-quarter medium.
Red Chilli (Whole, Raw) and IBS: what to know
Spicy-food symptoms are a separate issue from this fructan pattern. The entry warns that capsaicin may cause heartburn or abdominal pain in some people with IBS. If you know chilli heat bothers you, choose an amount you tolerate rather than trying to reach the green reference.
Gut-friendly ways to eat red chilli (whole, raw)
Weigh the red chilli before adding slices to a noodle bowl, dressing or shared curry. Include other sources of chilli in the same dish when recording what you ate. A specifically named red habanero has different references, while dried chipotle must be matched by its dried preparation.
Frequently asked questions
Are two red chillies always a green serving?
No. The household descriptions overlap: both 28 g and 33 g are called two medium. The weighed portion is the more specific reference.
Can red and green chillies have different FODMAP portions?
They have separate app entries. Use the entry that matches the chilli and preparation rather than assuming a colour change leaves the listed portions unchanged.
Does removing the seeds establish a new limit?
This check covers the whole raw entry. It does not measure the effect of your seed-removal technique or supply a revised portion for it.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Chilli / Chili, red, 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.