16 September 2016

Modifying recipes - high FODMAP to low FODMAP

Modifying Recipes - High FODMAP to Low FODMAP

By Lyndal McNamara - Research Dietitian

Starting a Low FODMAP diet can be challenging, particularly when you are cooking for a family who may not share your dietary requirements. Learning to modify your family's favourite recipes to make them Low FODMAP (and/or add high FODMAP ingredients later) is a simple way to avoid cooking multiple different meals each night. Below is an example of one of my favourite stir-fry recipes, which has been modified to make it Low FODMAP without loss of flavour or familiarity. 

High FODMAP Beef Stir-fry (serves 4)


Ingredients:
  • 400g lean beef stir-fry strips
  • 1 tbs. olive oil
  • 1 tablespoon garlic, minced*
  • 2 tablespoons honey*
  • 1 tablespoon reduced-salt soy sauce
  • 1 tablespoon finely grated fresh ginger
  • 440g packet Udon noodles*
  • 200g snow peas*
  • 150g cauliflower florets*
  • 150g carrot, cut into sticks
  • 2 tablespoons oyster sauce
  • 3 shallots, thinly sliced*
  • 1 tablespoon toasted sesame seeds, to serve 

* Denotes high FODMAP ingredients 

Low- FODMAP Beef Stir-fry (serves 4)

Ingredients:

  • 400g lean beef stir-fry strips
  • 1 tbs. garlic infused olive oil
  • 2 tablespoons maple syrup
  • 1 tablespoon reduced-salt soy sauce
  • 1 tablespoon finely grated fresh ginger
  • 200g packet dry rice noodles
  • 200g carrot, cut into sticks
  • 150g red capsicum, cut into strips
  • 150g green beans, cut in half
  • 2 tablespoons oyster sauce
  • ½ bunch spring onion, green tops only, thinly sliced
  • 1 tablespoon toasted sesame seeds or crushed peanuts, to serve

Method:

  1. Combine beef slices, maple syrup, soy sauce and ginger in a medium bowl and set aside.
  2. Meanwhile, cook rice noodles according to packet instructions.
  3. Add garlic infused olive oil to a wok or large, deep frying pan and set over high heat.
  4.  Add beef to wok and stir-fry until browned all over; set aside.
  5. Add vegetables to wok; stir-fry for 5 minutes, or until tender. Add reserved beef, cooked noodles, oyster sauce and sliced spring onion green tops to wok and toss to combine.
  6. Divide stir-fry among serving plates and sprinkle with sesame seeds or peanuts to serve.

Modifying Recipes - High FODMAP to Low FODMAP_ba39feb0Recipe Ingredients Modifying Recipes - High FODMAP to Low FODMAP_498fd10fThe Finished Product
  • Use the Monash Low FODMAP app to identify high FODMAP ingredients in your recipes and substitute them for a similar, low FODMAP alternative.  
  • Cook high FODMAP ingredients separately and stir through at the end of cooking after removing your low FODMAP serve. 
  • See the 'about' section in the Monash Low FODMAP app for more tips on adding flavour without symptoms! 
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