By Marina Iacovou (PhD Candidate and Accredited Practising Dietitian)
Following on from our recent blogpost of a low FODMAP stir-fry recipe, keep in mind that a stir-fry is one of those dishes that can be made in many different ways – to suit all tastes and tolerance levels. A stir-fry may be made low FODMAP to start with, but when symptoms are well-controlled and you are ready to re-introduce foods into your diet, add in a moderate-FODMAP ingredient and continue to monitor your symptoms. If well tolerated, next time include another ingredient from the moderate-high FODMAP group. When you get started with re-introducing foods into your diet, you may like to try an ingredient you have missed eating for some time, or work with your dietitian to create a list of ingredients to be re-introduced first.
Stir-fries can be made to suit vegans, vegetarians, pescatarians and meat-eaters – the options are many. Some other dishes that can be adapted in the same way include, pizza, wraps consisting of a variety of meats, tofu and vegetables, and baked potatoes. See link for a previous blogpost on baked potatoes http://bit.ly/1SzdxH2
Below is a list of the many ingredients you may include from the green serves (low FODMAP), the amber serves (moderate FODMAP) and the red serves (high FODMAP) for a stir-fry that suits your tastes and tolerance-level. All of these and more can be found in our Monash University low FODMAP diet app.
Low FODMAP (green)
Moderate FODAMP (amber)
Snow peas (7 pods)
Button mushroom (1/2 tablespoon)
Savoy cabbage (3/4 cup)
Hazelnuts (20 nuts/30g)
Spring onion (green part)
High FODMAP (high)
Lemon / lime juice
Spring onion / shallots
Snow peas (10 pods)
Snow peas (5 pods)
Almond / cashews
You may also like to include white, basmati or brown rice as the base to your stir-fry dish. Alternatively, try rice based noodles such as rice vermicelli.
Flavour with chilli, a variety of herbs and spices and garlic infused oil - for example, some ginger or galangal and lemongrass with coriander. You may also like to add, soy sauce, oyster sauce or a sweet and sour sauce. There are many ways to flavour a stir-fry and other dishes – it all depends on your preference.
Here are some images of a stir-fry I created at home which included a number of low FODMAP and moderate FODMAP ingredients, flavoured with ginger, coriander, an Asian stir-fry sauce and lime, served with basmati rice.
Please feel free to share your ingredient ideas for a stir-fry with us and others – not all stir-fries need to be the same.Enjoy!