Modifying recipes - high FODMAP to low FODMAP

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.

Recipe Ingredients

The 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!