The present invention relates to a capsule for delivering a food product by injection of a fluid under pressure into the capsule, said capsule having a chamber defined by capsule side walls, a flexible bottom wall and a top wall, said chamber containing at least one ingredient to be dissolved and/or extracted by said injection fluid, and a beverage dispensing structure having at least one dispensing opening disposed through the bottom wall, wherein said beverage dispensing structure includes a pressure retaining element adapted to retain a certain predetermined dissolution and/or extraction pressure in the chamber, disposed in the vicinity of the bottom wall, which includes a protrusion in correspondence to the dispensing opening so that said protrusion is disposed into the corresponding opening and restricts its diameter at the time injection fluid inside the capsule chamber moves said membrane towards said pressure retaining means.