Low FODMAP Chinese Food: Delicious Low-Iodogenic Food

Low FODMAP Chinese Food is one of the most popular ethnic foods in the world. There are many different dishes and recipes with ingredients that range from leeks, ginger, and garlic to onions.

With such a wide variety of ingredients, it can be difficult for people who have trouble digesting certain food groups – like those who suffer from irritable bowel syndrome or other digestive related disorders.

A low FODMAP diet often involves avoiding foods that contain high levels of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs).

FODMAPs are sugar molecules found in various types of Food that are poorly absorbed by the small intestine and cause gastrointestinal distress.

What is fodmap?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are a class of short-chain carbohydrates that the human body cannot fully digest.

They are found in many foods, but some high FODMAP foods include wheat (bread and cereals), rye (bread and cereals), garlic, onion, leeks, apples (fruits), honey (sweets), and dried fruits.

This blog post will discuss how to stick to sautéed or steamed low fodmap Chinese food recipes without compromising taste or texture!

Low FODMAP Recipe Ideas

The popularity of low FODMAP diets has exploded in recent years, as more and more people are diagnosed with a sensitive gut. This is because the foods that cause stomach pain bloating, and diarrhoea are often found in many everyday Australian dishes.

Luckily there’s an easy way to cook your favourite recipes at home! In this blog post, I’ll share some Low FODMAP Recipe Ideas for Chinese Food. You’ll find everything from stir-fries to noodles and dumplings here!

How to Cook with Low FODMAP Foods

Chinese Food is the most popular in America, and many people find it hard to avoid Chinese restaurants. However, if you follow a low FODMAP diet, this can be difficult as soy sauce contains wheat gluten which is high in fructans.

Luckily there are plenty of alternatives that offer similar flavours without the high FODMAPs- try using tamari instead of soy sauce for a lower fructan content!

Foods to Avoid

No golden or crispy treats

only soft and chewy cookie bars! These are NOT healthy at all, but they ARE so delicious (and perfect for sharing!)

You’ll need:

  • 1 stick butter, melted and cooled a bit (113g)
  • 1 cup brown sugar (200g)
  • 1/2 cup white sugar (100g)
  • 2 eggs
  • 3 tbsp milk
  • 1 tsp vanilla extract
  • 3 cups flour
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 140g dark chocolate chips

100g mini marshmallows For the frosting:

4 oz cream cheese, softened to room temperature 2 sticks unsalted butter, softened to room temp

3 cups icing sugar For decoration:

Chopped walnuts or almonds  Maraschino cherries Directions :

Preheat oven to 350F and line a 9×13″ baking pan with either parchment paper or aluminium foil. (I used aluminium foil)

1. In a large bowl, whisk together the flour, sugar, baking powder & salt until combined well.

2. Add in melted butter and stir to coat all dry ingredients with it thoroughly.

3. In another cup/bowl, mix eggs, milk & vanilla extract until well combined, then pour into the flour mixture and mix only until it’s just incorporated enough that no more streaks remain from the batter – DO NOT OVERMIX!

4. With a spatula, fold in the chocolate chips and marshmallows until just combined. Spread out all the dough into an even layer (I sprayed my spatula with cooking spray to ensure it was easy to get it all off) on your lined baking pan.

5. Bake for about 20 minutes or until a toothpick inserted in the centre comes out clean.  Allow them to cool completely before frosting, then cut into squares and enjoy!

Get the sauce on the side or not at all

This is a question I’ve been asked before, and it can be challenging to answer. Sometimes people don’t like sauces, but other times they are allergic to them, and we need to make sure that we have something without soy or wheat in it for them.

If you are trying to cut out soy, then there isn’t much of a choice because most restaurants use soy sauce in their dishes. You go online! Or better yet, come into our restaurant where we have plenty of options for everyone. We offer vegetarian dishes as well as vegan ones too!

Stick to Sautéed, Steamed, or Satay

Chinese Food can be a delightful experience, but often it’s not possible to enjoy the flavours due to an intolerance to FODMAPs. This blog post will introduce you to low fodmap options that are delicious and worth trying.

Stir-frying, grilling, and pan-frying produce more carcinogens than other cooking methods. For these reasons, I do not recommend stir-fried dishes or grilled meats with charred edges.

Instead, enjoy sautéed dishes containing only a little oil (such as in Chapter 7) and satay without burnt bread.

If you can tolerate garlic, consider substituting broccoli for cauliflower in the Garlic Ginger Beef Stir-fry (Chapter 9). Likewise, enjoy satay with chicken or beef slathered with low fodmap peanut sauce on a bed of romaine lettuce.

You may like: Chicken On A Stick Chinese Food: The Ultimate Dinner Pairing

Keep vegetables simple

In this blog post, I will be talking about how to keep vegetables low and straightforward FODMAP. Vegetables are a great way to get your fill of vitamins, minerals, fibre, and antioxidants!

There is a wide variety of vegetable dishes in Chinese cuisine that can be enjoyed throughout the year. This blog post will focus on getting back to basics with some delicious recipes for you and your family that are easy-peasy!

Safe Low FODMAP Chinese dishes

Chinese Food is a guilty pleasure for many people that love to indulge in rich and flavorful cuisine.

Unfortunately, the traditional dishes are often high FODMAPs or have ingredients that can be hard on the gut. This blog will walk you through some low FODMAP options and tips for eating Chinese Food without getting sick!

Fussy eaters will love Chinese-style dishes, and they’re a great way to get family meals on the table in no time. Try this healthy low FODMAP chicken stir fry with vegetables or these easy shiitake mushroom, carrot and sugar snap pea dumplings.


In this blog post, you’ve learned about the low FODMAP diet and how it can benefit your gut health. You also read our tips on how to incorporate low FODMAP foods into a Chinese food meal plan.

Whether you follow the strict guidelines of the low-FODMAP diet or not, we hope these recommendations will help make eating out more accessible and enjoyable!

If you have any questions or need some guidance in incorporating this dietary restriction into your life, please reach out to us.