Simple Guacamole with Jalapeños

Why are Jalapeños great for our gut?

Jalapeño peppers are widely known as a food you should avoid, especially if you are worried about experiencing heartburn, but in moderation they could be beneficial for your gut health. This is because these spicy chilis contain a variety of nutrients such as vitamin A, vitamin C, beta-carotene, potassium, vitamin K, folate, and even vitamin B vitamins! These micronutrients (such as vitamin A, C, and beta-carotene) act as wonderful antioxidants, and the b-vitamins are excellent for promoting mobility in the bowel!

Additionally, if you cut a jalapeño down the middle and notice the seeds attached to the glands, that is where the capsaicin is located. Capsaicin is the chemical that gives chiles their heat and the flesh of the chile that is closer to the seeds will be hotter than the flesh near the tip. The capsaicin in jalapeños are a phytochemical that functions as an antioxidant; they have been found to lessen intestinal inflammation, and have an anti-inflammatory effect on the digestive tract. In fact, there is some research to suggest that capsaicin could help prevent and alleviate ulcers in the stomach as well as reducing inflammation! On the other hand, some research shows that the capsaicin in peppers may make heartburn worse and cause problems for people with irritable bowel syndrome. You may want to avoid jalapeños if you have a digestive system condition.

The bottom line, chili peppers are a popular spice in many parts of the world and well known for their hot, pungent flavor. Jalapeños are a #GoodGut option because of their nutrient dense profile and their fiber content as one tablespoon contains 0.5 grams of fiber!

Ways to Eat

There are many ways you could eat a jalapeño. One popular way is to eat them raw and added into foods like toppings, salsas, on top of a taco, and even soups to add spice and more flavor! You can also eat them baked, stuffed or even grilled.

Try this recipe for simple guacamole from Married to Health’s Recipe Repertoire!

Recipe: Simple Guacamole with Jalapeños

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Ingredients (Makes 4 Servings):

  • 1/4 jalapeño, minced

  • 2 avocados, peeled and pitted

  • 1 Tbsp fresh lime juice (approximately 1⁄2 lime)

  • 1 pinch Himalayan pink salt

  • 1 pinch black pepper


  1. In a medium bowl, add avocado and mash using the back of a fork.

  2. Gently stir in lime juice and diced jalapeño.

  3. Finish with Pink Himalayan salt and black pepper, to taste.

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St. Claire , G. (2019). Grilled Corn Salad With Jalapeno and Avocado [Vegan]. One Green Planet.

McCarty, M. F., DiNicolantonio, J. J., & O'Keefe, J. H. (2015). Capsaicin may have important potential for promoting vascular and metabolic health. Open heart, 2(1), e000262.

Spice Up Your Life: The Health Benefits of Spicy Foods. (n.d). Penn Medicine.

Yeoh, K. G., Kang, J. Y., Yap, I., Guan, R., Tan, C. C., Wee, A., & Teng, C. H. (1995). Chili protects against aspirin-induced gastroduodenal mucosal injury in humans. Digestive diseases and sciences, 40(3), 580–583.

Sunariani, J. (April 2021). The dual effects of capsaicin: Benefits or disadvantages? Malaysian Journal of Medicine and Health Sciences, 17(2).

Pagan, C. N. (22 July 2021). Health benefits of jalapenos. WebMD.

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