| Preparation | Gas | Binding | Overall |
|---|---|---|---|
| Rawusual | 0.6 | 0.4 | 3.0 |
| Sautéed | 0.6 | 0.4 | 3.1 |
| Pickled | 0.5 | 0.4 | 3.2 |
| Powdered / dehydrated | 0.7 | 0.4 | 2.9 |
Three lenses: how gentle, how nourishing, how tasty. Gentle isn't the same as healthy — how the scores work →
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Alternatives for chilli (fresh), ranked three ways. Tap any ingredient to learn what it is.
A middle ground between staying true to the dish and easing symptoms.
Mild single spices add warmth and complexity without capsaicin's exit burn.
The odd gentle recipe and a practical tip or two for living well with a pouch. No spam — leave any time.
Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.