Recipe description
July 28, 2026
High-Fiber Pear Oat Bran Stuffed Pepper
Fiber-rich stuffed pepper for gentle digestion and gut-friendly variety.
High Fiber
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from pear, oat bran, and vegetables.
- Colorful plant foods support dietary diversity.
- Balanced with fiber, healthy fats, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Capsicum, red
2
piece
Pear
1
piece
Oat bran
0.5
cup
Onion
0.5
cup
Garlic
2
clove
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
1
tablespoon
Instructions
1
Preheat oven to 375°F (190°C). Cut the tops off the red bell peppers and remove seeds and membranes.
2
In a bowl, combine chopped pear, oat bran, finely diced onion, minced garlic, olive oil, salt, and black pepper.
3
Stuff the bell peppers with the pear-oat bran mixture, pressing gently to pack.
4
Place stuffed peppers in a baking dish, cover with foil, and bake for 30 minutes.
5
Remove foil, bake for an additional 10-15 minutes until peppers are tender and filling is lightly browned.
6
Garnish with fresh parsley before serving.
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Nutrition
260 kcal
Calories
6 g
Protein
40 g
Carbohydrates
7 g
Fiber
12 g
Sugar
14 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is this recipe gluten-free?
It depends on the oats. Use certified gluten-free oat bran if you need a gluten-free dish.
Is this recipe vegan?
Yes. All ingredients are plant-based.
How many servings does this yield?
2 servings.
Can I substitute pears with other fruit?
Yes. You can swap in apples or other ripe fruit, keeping an eye on moisture and sweetness.
Can I freeze leftovers or the assembled dish?
Yes. Unbaked stuffed peppers can be frozen for 1–2 months. Bake from frozen, adding about 20–30 minutes. Refrigerate leftovers for 3–4 days or freeze baked peppers for 1–2 months.
How can I reduce sodium in this recipe?
Reduce or omit the salt and boost flavor with fresh herbs and pepper; consider using low-sodium ingredients.
Is this suitable for a low-FODMAP diet?
Not strictly. It contains onion and garlic, which can trigger symptoms for some people. Omit them or substitute with low-FODMAP options.
What are the health benefits of oat bran beta-glucan?
Beta-glucan supports fullness and steady energy; the fiber aids digestion and may support gut health.
How can I increase the protein content?
Add plant-based protein like lentils or chickpeas to the filling, or mix in crumbled tofu or nutritional yeast.
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