Low FODMAP Beef Stew (Hearty Slow-Simmered Comfort)

Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian

Published July 1, 2026

A rich, slow-simmered low FODMAP beef stew made **without onion, garlic, or wheat flour**. Uses garlic-infused oil, spring onion greens, and cornstarch to thicken — full comfort-food flavor with zero IBS triggers.  ## Why This Stew Is Low FODMAP - **Garlic-infused olive oil** for deep flavor without fructans - **Spring onion greens** replace onion (see [Is Soy Sauce Low FODMAP?](/blog/is-soy-sauce-low-fodmap) for tamari use) - **Cornstarch slurry** instead of wheat flour roux - **White potatoes** are unlimited low FODMAP (see [Are Potatoes Low FODMAP?](/blog/are-potatoes-low-fodmap)) - **No red wine reduction with onions** — uses beef broth + tamari Stack portions with the [FODMAP Stacking Guide](/blog/fodmap-stacking-guide). ## Monash Portion Safety (Per Serve) | Ingredient | Amount | Status | |-----------|--------|--------| | Beef chuck | 120 g | 🟢 Low | | Potatoes | ¾ cup (110 g) | 🟢 Low | | Carrots | ½ cup (75 g) | 🟢 Low | | Canned tomatoes | ¼ cup (50 g) | 🟢 Low | | Green beans | 15 beans (75 g) | 🟢 Low — see [Are Green Beans Low FODMAP?](/blog/are-green-beans-low-fodmap) | **Safe serve:** 1½ cups per person. ## Variations 1. **Red wine version:** Add ½ cup dry red wine before broth (reduce 5 min) 2. **Herb-forward:** Add 1 tsp rosemary + 1 tsp thyme 3. **Spicy:** Add ¼ tsp smoked paprika + ⅛ tsp cayenne 4. **Slow cooker:** Brown beef first, then 8 hours on LOW ## High → Low FODMAP Swap Chart | Instead of | Use | |-----------|-----| | Onion | Spring onion greens | | Garlic cloves | Garlic-infused olive oil | | Wheat flour (roux) | Cornstarch slurry | | Store-bought beef broth (with onion) | Homemade or Fody/Gourmend brand | | Worcestershire (garlic) | Tamari + 1 tsp brown sugar | ## Common Mistakes - **Not searing the beef** — you lose depth of flavor - **Using regular Worcestershire** (garlic & onion) — swap for tamari - **Over-portioning green beans** (>15 per serve) → moderate FODMAP - **Adding celery** — it's high FODMAP; use extra carrots ## Make-Ahead & Storage - **Fridge:** 4 days — flavor improves by day 2 - **Freezer:** 3 months in ½-cup portions - **Reheat:** Gentle simmer with 2 tbsp water ## Serve With - Crusty [low FODMAP bread](/low-fodmap-bread) - Steamed rice - [Low FODMAP Dinner Hub](/low-fodmap-dinner-recipes) **Sources:** [Monash University](https://www.monashfodmap.com/), [Kate Scarlata RDN](https://www.katescarlata.com/) *Reviewed by our editorial team. Informational only — not medical advice.*

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