| 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 |
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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.
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.