A guide to a low FODMAP stir-fry

Who doesn’t love a 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

1. Choose a low FODMAP carbohydrate

• Brown or basmati rice
• Soba noodles
• Rice noodles

2. 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 

• 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

Reviewed by the Healthylife Advisory Board March 2022