Low FODMAP Pho Recipe

This aromatic Low FODMAP Pho is made with garlic-infused oil, fresh ginger, star anise, cinnamon, and tender rice noodles. The result is a rich, savory broth with tender meat and fresh herbs that is both authentic in flavor and easy to digest. This recipe creates a comforting dinner for two, perfect for a cozy night in when you crave takeout but need something gentle on the stomach.

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Low FODMAP Pho Ingredients

For the Broth:

• 1 tablespoon garlic-infused oil
• 1 large piece fresh ginger (about 5 cm), sliced
• 2 star anise pods
• 1 cinnamon stick
• 2 cloves
• 4 cups low FODMAP beef or chicken stock
• 1 tablespoon fish sauce (ensure no added garlic)
• 1 teaspoon maple syrup
• Salt, to taste

For the Bowls:

• 180 g dried rice noodles
• 300 g thinly sliced beef steak or cooked chicken breast
• 1 cup mung bean sprouts (safe serving: 1 cup per person)
• 2 green parts of scallions, thinly sliced
• Fresh herbs: Cilantro and Thai basil
• Garnish: Lime wedges
• Optional: Sliced chili (to taste)

How To Make Low FODMAP Pho

1. Toast the aromatics: Heat the garlic-infused oil in a pot over medium heat. Add the ginger, star anise, cinnamon, and cloves. Cook them for 1–2 minutes until they smell fragrant.
2. Simmer the broth: Pour in the beef or chicken stock. Add the fish sauce and maple syrup. Bring the mixture to a gentle boil, then lower the heat and let it simmer for 20 minutes to infuse the flavors.
3. Strain the soup: Pour the broth through a strainer to remove the ginger slices and whole spices. Return the clear broth to the pot. Taste it and add salt if needed.
4. Prepare the noodles: While the broth simmers, cook the rice noodles in a separate pot of boiling water according to the package instructions. Drain them well.
5. Assemble the bowls: Divide the cooked noodles into two serving bowls. Top the noodles with the raw thinly sliced beef (or cooked chicken).
6. Serve: Bring the broth back to a rolling boil. Pour the very hot broth directly over the beef to cook it instantly. Top with bean sprouts, scallions, fresh herbs, and a squeeze of lime juice.

Recipe Tips

• Slice Beef Thinly: To ensure the raw beef cooks safely and quickly in the hot broth, slice it as thin as paper. A pro tip is to freeze the steak for 20 minutes before slicing; this makes it firm and easier to cut thinly.
• Boiling Broth is Key: The broth must be boiling hot when you pour it over the raw beef. If the broth is only warm, it won’t cook the meat properly. If you are worried, you can quickly poach the beef in the pot for 30 seconds before serving.
• Check Fish Sauce: Fish sauce is generally low FODMAP, but some brands add fructose or garlic for extra flavor. Always read the label to ensure it contains only anchovy extract, salt, and water (and maybe a little sugar).
• Don’t Skip Fresh Herbs: Since this recipe omits onion and garlic cloves, the fresh cilantro, Thai basil, and lime are essential for that bright, classic Pho taste.

What To Serve Low FODMAP Pho

Pho is a complete meal in a bowl, featuring carbs, protein, and vegetables. However, you can serve it with fresh summer rolls wrapped in rice paper and filled with shrimp and lettuce. A side of steamed edamame or a simple cucumber salad with rice vinegar dressing also adds a nice refreshing crunch to the meal.

How To Store Low FODMAP Pho Leftovers

• Refrigerate: Store the broth and the solid ingredients (noodles and meat) in separate airtight containers. If stored together, the noodles will absorb all the broth and become mushy. Keep in the fridge for up to 3 days.
• Freeze: You can freeze the finished broth for up to 3 months. Do not freeze the cooked noodles or bean sprouts, as their texture will be ruined. Freeze just the liquid broth and make fresh noodles when you are ready to eat.

Low FODMAP Pho Nutrition Facts

• Calories: 450 kcal
• Total Fat: 12g
• Saturated Fat: 3g
• Cholesterol: 70mg
• Sodium: 1200mg (depending on stock and fish sauce)
• Total Carbohydrate: 55g
• Dietary Fiber: 2g
• Sugars: 4g
• Protein: 30g

Frequently Asked Questions

• Can I use chicken instead of beef? Yes. You can make “Pho Ga” (Chicken Pho) by using chicken stock and topping the bowl with shredded cooked chicken breast or rotisserie chicken instead of raw beef.
• Is star anise low FODMAP? Yes, dried spices like star anise, cinnamon, and cloves are considered low FODMAP and safe to use to flavor your broth.
• What cuts of beef work best? Tender cuts like sirloin, tenderloin, or eye of round work best because they are not tough or chewy. Avoid stew meat or chuck roast, as these need long cooking times to become tender.
• Can I add Sriracha sauce? Most Sriracha sauces contain garlic, so they are not low FODMAP. Look for a specific garlic-free chili sauce or simply use fresh sliced red chilies to add heat.

Try More Recipes:

• Low FODMAP Cioppino Recipe
• Low FODMAP Chili con Carne Recipe
• Low FODMAP Carrot and Ginger Soup Recipe