Low FODMAP Vegetable Stir-Fry Recipe

This crunchy, savory Low FODMAP Vegetable Stir-Fry is made with garlic-infused oil, vibrant bell peppers, and fresh bok choy, ready in just 20 minutes. As you toss the vegetables, the ginger-soy sauce hits the hot pan and instantly thickens into a glossy, rich glaze that clings to every bite. I love making this when I need a quick, gut-friendly meal that delivers satisfying takeout flavor without the bloating.

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The Secret To Getting It Right

I used to believe that a good stir-fry was impossible without a pile of minced garlic and onions sizzling in the wok. My early attempts at making a gut-friendly version tasted flat and watery, leaving me craving the depth of restaurant dishes. The mistake I made was relying solely on plain oil and under-seasoning the sauce, hoping the vegetables would carry the dish on their own.

I learned that the real secret lies in building a flavor foundation with high-quality garlic-infused oil and plenty of fresh ginger. By starting with these aromatics and finishing with the green tops of scallions, you get that essential punchy flavor without the difficult-to-digest fibers. It turns a restrictive diet meal into something you actually look forward to eating.

Low FODMAP Vegetable Stir-Fry Ingredients

• 2 tablespoons garlic-infused olive oil (ensure no garlic pieces are visible)
• 1 tablespoon fresh ginger, peeled and grated
• 2 medium carrots, peeled and julienned
• 1 cup green beans, trimmed and halved
• 1 medium red bell pepper, sliced into strips
• 2 cups bok choy, chopped (separate stems and leaves)
• 1/2 cup canned bamboo shoots, drained and rinsed (optional for crunch)
• 1/2 cup green onion tops, sliced (green parts only)

For the Stir-Fry Sauce:

• 3 tablespoons tamari or gluten-free soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon maple syrup
• 1 teaspoon cornstarch mixed with 1 tablespoon water

How To Make Low FODMAP Vegetable Stir-Fry

1. Prepare the Sauce: In a small jar or bowl, whisk together the tamari, sesame oil, maple syrup, and the cornstarch slurry until smooth. Set this aside near your stove so it is ready to go.
2. Sear Hard Vegetables: Heat the garlic-infused oil in a large wok or skillet over high heat. Once the oil is shimmering, add the grated ginger, carrots, and green beans. Stir-fry for 3 minutes until the vegetables are brightly colored and just starting to soften.
3. Add Soft Vegetables: Toss in the red bell pepper strips, bamboo shoots, and the white stems of the bok choy. Continue to cook for another 2 minutes, keeping everything moving constantly to prevent burning while ensuring a crisp texture.
4. Thicken and Serve: Stir in the bok choy leaves and green onion tops, then pour the sauce mixture over the vegetables. Toss everything together for 30 to 60 seconds as the sauce bubbles and thickens into a glossy glaze coating the vegetables. Remove from heat immediately.

Recipe Tips

• Check your oil: Make sure your garlic-infused oil is clear. If it contains chunks of garlic that you can accidentally eat, it is high FODMAP; the flavor must be infused into the oil only.
• High heat is key: To avoid soggy vegetables, keep your pan very hot. This sears the outside of the veggies, locking in crunch and flavor instead of steaming them in their own juices.
• Prep before you cook: Stir-frying happens fast, often in under 10 minutes. Have all your vegetables chopped and sauce mixed before you turn on the stove so you don’t burn anything while searching for ingredients.

What To Serve With This Dish

This stir-fry is perfect served over steamed jasmine rice or brown rice, which soaks up the extra savory sauce. For a noodle option, toss it with prepared rice noodles or gluten-free millet ramen cakes for a hearty texture. If you want extra protein, grilled chicken breast or seared firm tofu cubes make excellent additions.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat briefly in a hot skillet or microwave just until warm to keep the vegetables from becoming too soft.Freezing is not recommended as the bok choy and peppers will become mushy upon thawing.

FAQs

• Is soy sauce low FODMAP? Yes, regular soy sauce is generally considered low FODMAP in small servings, but many people on this diet avoid gluten. Using Tamari is a safer bet as it is traditionally gluten-free and tastes nearly identical.
• Can I use frozen vegetables? You can, but fresh vegetables will always have a better crunch. If using frozen, thaw and drain them well before cooking to prevent the sauce from becoming watery.
• What other vegetables can I add? You can safely add baby corn, canned water chestnuts, or small amounts of broccoli heads (limit to 3/4 cup per serving). Avoid onions, garlic, cauliflower, and mushrooms to keep it gut-friendly.

Nutrition

• Calories: 285 kcal
• Total Fat: 18g
• Saturated Fat: 2.5g
• Cholesterol: 0mg
• Sodium: 950mg
• Total Carbohydrate: 26g
• Protein: 6g

Try More Recipes:

• Low FODMAP Vegetable Skewers Recipe
• Low FODMAP Goulash Recipe
• Low FODMAP Ramen Recipe