A guide to a low FODMAP stir-fry

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
This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.