Chilli (fresh)

Vegetables

GASP score by preparation (lower is gentler · 0–10)

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

Flavour

9.0

Bam

BlandBam

Nutrition (how nutrient-dense)

Light on nutrition

Light on (tap to add):

Potassium +

Banana (firm)Potato (peeled)Pumpkin Carrot

Calcium & vitamin D +

Canned salmon (with bones)Sardines (with bones)Fortified oat milk

Omega-3 fats +

Salmon Sardines Canned tuna

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.

Balancedsafe default · confidence C

Cumin, coriander & ginger

A middle ground between staying true to the dish and easing symptoms.

Mild single spices add warmth and complexity without capsaicin's exit burn.

Cumin · spice · to taste0.5
Ginger (fresh) · aromatic · to taste1.1

Combined load for these items is 1.7 vs 3.0 for chilli (fresh) — about 1.3 points lower.

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.