Have you ever tried a padrón pepper? Was it mild or spicy? Either answer could be true! Although typically rather mild, about 1 in 10 padrón peppers pack quite the punch when it comes to heat!
Padróns are a fun veggie to have in your repertoire simply because of how quick & easy they are to prepare. I like to serve them as an appetizer when hosting a dinner party or on a weekday evening when you want veggies without hassle.
These mysterious peppers are available in the Pacific Northwest during late summer and early fall.
Padróns contain a variety of nutrients, including vitamin A, B1, B2, C, calcium, and iron. They have been rumored to aid the digestive system, enhance healing of scar tissue, maintain proper blood circulation, aid in blood pressure reduction, and support healthy cholesterol levels [1].
Are Padróns Low FODMAP?
The quick answer is that at the time of writing this post, padróns have not yet been tested by Monash University or FODMAP Friendly.
But low FODMAP science logic will tell us that they are likely low FODMAP, especially when consumed at reasonable quantities.
The most similar vegetable that we can use for low FODMAP comparison is the green bell pepper. According to Monash University, green bell peppers are low FODMAP when consumed at a 52 gram or 1/2 cup serving size, but become high in the FODMAP category called polyols at a 1 cup serving size.
I suggest that padrón peppers be avoided during the low FODMAP elimination phase just to make sure that they do not interfere with the trial. However, during reintroduction of FODMAPs or as part of a longer-term SIBO diet, I see them as fair game!
Some individuals with IBS or SIBO, especially those with GERD, may experience an exacerbation of symptoms from peppers or spicy foods. But not everyone does.
In an effort to ensure nutritional adequacy, it is important to expand the diet as much as possible while keeping symptoms at a tolerable level. So don’t rule out peppers just because you have one of these conditions. The important part is to listen to your body more than a list.
Nightshades & SIBO
I am frequently asked the question “are nightshades safe for SIBO?”
My answer: you have to try for yourself, but more often than not, they are not a problem.
Research on the impact of nightshades is limited. In natural health and wellness circles, some individuals recommend nightshades be avoided by those with autoimmune or inflammatory conditions. Oftentimes, individuals with SIBO also have autoimmune conditions, and therefore may consider or attempt to avoid nightshades.
However, I find that for most people with SIBO, nightshades are not an issue. So I often encourage clients not to avoid nightshades unless they know this category of foods is problematic for them.
Eliminating nightshades (such as is done on the autoimmune paleo diet- also known as AIP) can make it exceptionally challenging to follow a low FODMAP diet because many nightshades-containing spices are key for creating flavorful low FODMAP meals. Additionally, for those on a low FODMAP diet, avoiding nightshades can compromise vegetable intake because the list of “safe” vegetables becomes further reduced.
- Olive oil
- 1 pint padron peppers
- Salt & pepper, to taste
- Preheat a large skillet (preferably cast-iron) over medium-high heat.
- Add 1-2 teaspoons olive oil. You want to get it hot enough to for the olive oil to be crackling, but not so hot that it starts smoking.
- Add peppers, tossing often, until nicely browned (about 3-5 minutes).
- Sprinkle with salt & pepper, to taste.
- Serve warm. Eat by holding stem and biting off the pepper. It should slide off nicely.
If you do not have a cast-iron skillet, I highly recommend investing in a nice one. Unlike other non-stick pans (ahem, teflon, ahem), cast iron skillets are free of cancer-causing chemicals that could otherwise flake into your food.
References
[1] http://www.padronpeppers.com/nutritional_values.html
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