Green peppers are frequently included in healthy diets due to their high nutrient content. Despite their general health benefits, they can trigger digestive issues, including diarrhea, in many individuals. This reaction is not a food allergy but a response to specific compounds within the pepper’s structure. Digestive upset stems from both physical components that are difficult to process and natural chemical irritants they contain.
High Fiber and Complex Carbohydrate Content
The primary physical reason green peppers can accelerate bowel movements is their high concentration of insoluble fiber. This fiber is found abundantly in the tough skin and cellular structure of the pepper and resists digestion. This undigested material moves quickly through the digestive tract, increasing the speed of intestinal transit, which can result in diarrhea. Since the green variety is picked before full ripeness, its cell walls are firmer, making this fiber tougher to break down than in red or yellow peppers.
Beyond the fiber, green peppers contain fermentable carbohydrates known as FODMAPs. Green bell peppers contain fructans, a type of FODMAP. These short-chain carbohydrates are poorly absorbed in the small intestine of sensitive individuals, even though they are classified as low-FODMAP in small portions. When fructans reach the colon, gut bacteria rapidly ferment them, producing gas, bloating, and discomfort. FODMAPs are also osmotically active, drawing extra water into the intestinal lumen, which results in looser stools and can lead to diarrhea.
The Effect of Natural Irritants on Digestion
Digestive acceleration is also a response to natural chemical compounds that irritate the gastrointestinal lining. Green peppers belong to the nightshade family, which contains glycoalkaloids, such as solanine. Solanine is naturally present in higher concentrations in unripe vegetables, correlating with the pepper’s green color. This compound irritates the lining of the stomach and intestines and can negatively affect intestinal permeability.
Another chemical factor is capsaicin, present in trace amounts even in mild bell peppers. Capsaicin activates pain receptors in the digestive tract, which the body interprets as irritation. This activation stimulates the nerves that control peristalsis, the muscular contractions that move food along the gut. The resulting increased motility and faster transit time serve as a form of rapid evacuation, manifesting as diarrhea in sensitive individuals.
Modifying Peppers to Improve Digestibility
For individuals who experience digestive issues but still wish to enjoy green peppers, preparation methods can reduce problematic components. The most effective modification is thorough cooking, such as roasting or grilling, which softens the rigid insoluble fiber structure. This mechanical breakdown makes the pepper easier for digestive enzymes to process, reducing the physical burden on the gut. Peeling the pepper is also recommended, as the skin contains the highest concentration of the toughest insoluble fiber.
Removing the internal white ribs and seeds is another simple technique to minimize digestive upset. These inner parts contain higher concentrations of tougher fiber and trace irritant compounds like solanine. Portion control is a practical strategy, as consuming a small amount, such as the low-FODMAP threshold of around 75 grams, is often better tolerated. Anecdotal methods include soaking the sliced peppers in a solution of baking soda and water before cooking, which may help neutralize acidic or irritating components.