Peppers, recognizable by their bright colors and unique flavor, are an essential ingredient in varied cuisines around the world. Although they offer many health benefits, some people may experience digestive problems after consumption. To find out how to prevent these inconveniences, Top Santé consulted dietician-nutritionist Vanessa Bedjaï-Haddad.
Why can peppers sometimes be difficult to digest?
“In the part of the seeds and the flesh, the pepper contains flavina small molecule that can attach to the stomach wall and cause a feeling of pain or heaviness in the stomach. explains nutritionist before adding: “Peppers also contain solanine, a component found mainly in vegetables, especially those that are not sufficiently ripe. A Excessive consumption solanine can be toxic.“
She specifies: “The skin of peppers, rich in insoluble fiber, is also difficult to digest. It can reach the intestine undigested, which can lead to bloating. Additionally, the seeds can be irritating to the digestive mucosa, causing inflammation that can cause transit problems and diarrhea.“
What preparation method is recommended to better digest peppers?
The specialist shares several tips with us so that peppers are more digestible. They should be followed during their preparation, but also when you choose them at the supermarket:
- Peel the peppers: “By removing the outer skin, you can reduce the insoluble fiber content and make the peppers easier to digest“.
- Remove the seeds and membranes: “The internal parts of peppers can be irritating to some people. By removing them, you can improve their digestibility“.
- Chew well: digestion begins in the mouth. “At the time of consumption, you must chew the peppers well, you must remember that digestion begins in the mouth, where food is broken down into small pieces by our teeth“.
- Promote the consumption of red peppers: “Through feedback, I noticed that red peppers are much more digestible than other colors.”
Should we prefer raw or cooked peppers?
The nutritionist explains to us that there is no real difference between raw and cooked peppers for digestion. THE benefits are rather linked to the ease of peeling.
However, she advises avoiding combining peppers with other foods that are difficult to digest, specifying: “It is best not to combine them with foods such as legumes or with cereals rich in gluten, as this could make digestion even more difficult. It is best to combine them with cereals such as rice or quinoa, which are easier to digest and gluten-free. You can also accompany them with fish or White meat“.
What are the nutritional benefits of peppers compared to other vegetables?
Peppers have a series of remarkable nutritional benefits. “They are particularly rich in waterreaching almost 80% of their composition“, adds Vanessa Bedjaï-Haddad. “Furthermore, they are low caloriesmaking it a great choice for those watching their calorie intake while seeking a healthy diet“.
Peppers are also a abundant source of fiber, vitamins and minerals, standing out in particular for their exceptional vitamin C content, beneficial for strengthening the immune system. A 100-gram serving of raw bell pepper can provide up to 120 milligrams of vitamin C, almost the recommended daily allowance.
“Additionally, peppers contain vitamin A, which makes it an ally of health. They are classified as foods antioxidants par excellence, because these molecules help protect the body from the harmful effects of free radicals, thus helping to slow down the aging process. Finally, their richness in fiber allows slow down the passage of cholesterol in the blood and supports a intestinal microbiota balanced, which is essential for better overall health. In short, peppers are a wise nutritional choice to include in your diet.”concludes our expert.
