Why this stir fry is safe for IBS
Classic stir fries rely on garlic, onion, and oyster sauce — all loaded with fructans and excess fructose. This 20-minute version swaps in garlic-infused oil (fructans are NOT oil-soluble, per Monash), green spring onion tops, and a clean tamari-ginger sauce. The flavour is bold and restaurant-quality without the bloating.
New to FODMAP cooking? Start with our Low FODMAP Chicken Recipes Hub for marinade swaps and weekly meal-prep ideas.
Step-by-step instructions
- Whisk the sauce. In a bowl combine tamari, rice vinegar, maple syrup, sesame oil, and the cornstarch slurry. Set aside.
- Sear the chicken. Heat 1 tbsp garlic-infused oil in a wok or large skillet over high heat. Add chicken in a single layer, cook 3 minutes without stirring, then toss for 2 more minutes until just cooked. Remove to a plate.
- Stir-fry aromatics. Add the remaining 1 tbsp garlic oil. Toss in ginger and the green spring onion tops; stir 30 seconds.
- Add hard vegetables first. Carrot, bell pepper, and bamboo shoots — stir-fry 2 minutes.
- Add bok choy and stir 1 minute until the stems are crisp-tender and leaves wilt.
- Return the chicken, pour in the sauce, and toss for 60–90 seconds until glossy and thickened.
- Serve immediately over jasmine rice, topped with sesame seeds.
Serving size and FODMAP safety
This recipe yields 4 servings. Each serving stays under Monash thresholds: bok choy ≤100 g, bell pepper ≤75 g, bamboo shoots ≤1 cup, ginger unlimited. Doubling the bok choy or bell pepper can stack fructans — see our FODMAP Stacking Guide before going back for seconds.
Run any swap through our Low FODMAP Food Checker before adding it.
High → Low FODMAP swaps
| Skip (High FODMAP) | Use instead (Low FODMAP) |
|---|---|
| Garlic cloves | Garlic-infused olive oil |
| White onion | Green tops of spring onion |
| Snow peas (>5 pods) | Green beans (75 g) |
| Mushrooms (button) | Oyster mushrooms (75 g) |
| Hoisin / oyster sauce | Tamari + maple syrup + rice vinegar |
| Cashews on top | Toasted peanuts (≤28 g) or sesame seeds |
| Wheat noodles | Rice noodles or jasmine rice |
Flavour variations (all Low FODMAP)
- Peanut sauce: Whisk 2 tbsp natural peanut butter into the sauce for a satay-style finish.
- Sweet chilli: Add 1 tbsp Low FODMAP sweet chilli sauce (check label — no garlic/onion).
- Lemongrass-ginger: Add 1 tbsp minced lemongrass with the ginger.
- Tofu swap: Replace chicken with 400 g firm tofu (Monash-approved).
Common mistakes to avoid
- Using regular garlic or onion — even ½ a clove can trigger symptoms. Stick to garlic-infused oil and spring onion greens.
- Crowding the pan — chicken steams instead of searing. Cook in 2 batches if your wok is small.
- Skipping the cornstarch slurry — the sauce won't cling to the chicken.
- Using regular soy sauce if you're gluten-sensitive — choose tamari.
Make-ahead & meal prep
- Refrigerate in glass containers for up to 3 days.
- Reheat in a hot skillet for 3 minutes — microwave makes the bok choy limp.
- Freeze the chicken-and-sauce portion (without vegetables) for up to 2 months.
Pair it with
- A side of roasted low FODMAP vegetables
- Steamed jasmine rice (¾ cup cooked per serve)
- A small bowl of low FODMAP overnight oats for breakfast the next day
Sources & further reading
- Monash University FODMAP Diet App — https://www.monashfodmap.com/
- Monash blog: Garlic, onion and the FODMAP diet — https://www.monashfodmap.com/blog/garlic-onion-fodmap-diet/
Medical disclaimer: This recipe is for informational purposes only and is not a substitute for personalised advice from a FODMAP-trained dietitian. Reintroduce foods under professional guidance.
