Friday, 16 September 2016

Modifying Recipes - High FODMAP to Low FODMAP

By Lyndal McNamara (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)

  • 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)
  • 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

  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.

Recipe Ingredients

The Finished Product

Nutrition Information/serve:

Saturated fat

Other tips for modifying recipes (but keeping the whole family happy) 
  • 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! 


  1. Can you please clarify your inclusion of carrot in your diagram, as a high Fodmap food? I am aware that your app includes it as a food in which no Fodmaps have been detected so this could lead to confusion.

    1. Hi Alice,
      Thank you for your question. It is the combination of the three vegetables together that makes it high FODMAP, but yes you are correct, carrots are low FODMAP by themselves. Apologies for any confusion caused!
      All the best,
      The Monash FODMAP team.