The stir-fry is a simple weeknight dinner staple and super easy to make low FODMAP! Who doesn’t love a low FODMAPs stir-fry?
For many of us, the stir-fry is that easy throw together meal that’s healthy and satisfying. Being low FODMAP doesn’t mean this has to change. The stir-fry is super easy to adapt to your low FODMAP diet, with a little extra thought.
Here’s how to make a low FODMAP stir fry
Choose a low FODMAP carbohydrate
- Brown or basmati rice
- Soba noodles
- Rice noodles
Choose from some low FODMAP veggies
- Bamboo shoots (1 cup)
- Beans (12)
- Capsicum (½ cup)
- Bok choy (1 cup )
- Broccoli heads (1 cup)
- Red or common cabbage (1 cup)
- Carrot (eat freely!)
- Zucchini (½ cup)
- Japanese pumpkin (eat freely!)
We have included the maximum amount that can be eaten safely in one sitting beside each vegetable. If you’re making a stir-fry with multiple types of vegetables you are unlikely to consume over this amount for any of these.
For example, if you choose to include capsicum, you might use 2 cups of capsicum for 4-5 servings. This means you will be eating less than half a cup per serve. If you choose to include bok choy, you could use up to 4 cups of bok choy in a dish that serves 4.
Choose a lean protein
- Chicken/Beef/Pork/Prawns
- Tofu
- Nuts and seeds – cashews, peanuts, sesame seeds
Choose some low FODMAP flavour – experiment!
- Infused olive oil – Garlic, onion, lemon herb and chilli flavours are all available in the Cobram Estate Range
- Leek leaves
- Chilli (1 x 11cm)
- Ginger
- Oyster sauce
- Soy sauce
- Lemongrass
- Lemon and lime
- Herbs – coriander, basil
Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.
Reviewed by the healthylife Advisory Board March 2022
HealthylifePharmacy
HealthylifePharmacy
