Are Chillies Low FODMAP?

They’re packed full of flavour, spicy, rich, fruity and punchy… Surely chillies are also packed full of FODMAPs making them unsuitable for anyone on a FODMAP diet, right? Or are chillies, in fact, low FODMAP?

The Quick Answer

Chillies are low FODMAP and can be enjoyed as often as you like in most varieties. Be warned, however, that chillies can still impact those suffering with IBS so only gradually introduce chillies into your diet to be on the safe side.


Chillies on a FODMAP Diet

It may surprise a lot of people to know that chillies are in fact on the low FODMAP list. You can consume them as much as you want and mix them into a variety of dishes. We’ve covered everything you might want to know about chillies if you’re following a low FODMAP diet below.

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Recommended Chilli Portion

Although chillies aren’t high FODMAP ingredients, they can still have adverse effects on those suffering from IBS and who are therefore following a low FODMAP diet. You may find that chilli still affects you, regardless of its FODMAP properties. That’s why it is a good idea to try and gauge your tolerance level. Don’t go all in and start spicing everything you eat with a range of chillies.

You can apply the same elimination and reintroduction method with chilli to determine whether your body can tolerate the heat or not.

Low FODMAP Sweet Chilli Sauce Recipe

Chilli sauce can add a delicious hit of chilli to any dish. A lot of sweet chilli sauces from the supermarket can contain onion or garlic which is why we would highly recommend making your own. This will keep in the fridge for a couple of weeks in a sealed bottle.


  • 250ml boiling water
  • 250ml rice vinegar
  • 150g sugar
  • 1tbsp garlic-infused oil, optional
  • 4tsp of cornflour
  • 2tsp ginger puree
  • 3tsp chilli puree
  • 1tsp tomato puree
  • Salt


  1. Tip your water and vinegar into a pan and bring to a gentle boil.
  2. Add your sugar, garlic oil (if using), a pinch of salt and the three purees. Give it a stir for a minute or two then simmer for 10 minutes.
  3. Take your cornflour and mix with a little water in a bowl to create a pourable paste. Pour the cornflour into your pan and stir until the sauce thickens up.
  4. Remove from the heat then allow to cool before pouring into a bottle or jar.

You can use this sweet chilli sauce with a variety of dishes. You can even try it drizzled over our low FODMAP stir fry found here.

Is Chilli Powder Low FODMAP?

Chilli powder is also a low FODMAP item that you can add to any dish. This means you can still enjoy a flavour-packed chilli con carne or spicy pasta sauce. The same applies to dried chilli flakes. As mentioned previously, don’t go overboard and try to slowly add more and more to dishes you’re cooking to determine your tolerance level with chilli.

Is Sriracha Chilli Sauce Low FODMAP?

Is Sriracha Low FODMAP

You might not believe it but Sriracha hot chilli sauce is actually low FODMAP… Sort of. You do need to limit the amount you consume, unfortunately, to just 1 teaspoon per serving. Fortunately, however, Sriracha does pack a punch so 1 teaspoon is often enough to add a chilli hit to any dish.

Quick Summary

In most forms, chillies are actually low FODMAP. A lot of people have this misconception that following a low FODMAP diet must be boring, especially when you need to avoid onions and garlic. But chillies are a saving grace. They’re a great way to add depth of flavour and interest to any dish whilst being low FODMAP.

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