Low FODMAP

    Low FODMAP Fried Rice (Shrimp, 20 Min, IBS-Friendly)

    S
    Sarah Mitchell, RDN    •July 1, 2026

    Total Time

    20 min

    Servings

    4

    Prep

    10 min

    Cook

    10 min

    Share:
    Low FODMAP Fried Rice (Shrimp, 20 Min, IBS-Friendly) — low FODMAP dinner ready to serve
    Sarah Mitchell, RDN
    Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian
    Published July 1, 2026

    Better-than-takeout fried rice using garlic-infused oil, green spring onion tops, and juicy shrimp — completely IBS-safe and ready in 20 minutes.

    Ingredients

    • 3 cups cooked jasmine rice (day-old, chilled)
    • 300g raw shrimp, peeled and deveined
    • 3 tbsp garlic-infused olive oil
    • 2 large eggs, beaten
    • 1 medium carrot, finely diced
    • 1/2 cup green parts of spring onion, sliced
    • 1 cup baby spinach
    • 3 tbsp gluten-free soy sauce (tamari)

    1. Heat 1 tbsp garlic-infused oil in a wok over high heat. Add shrimp, cook 2 minutes until pink. Remove and set aside.

    2. Add another 1 tbsp oil, pour in beaten eggs. Scramble quickly and remove.

    3. Add remaining 1 tbsp oil. Stir-fry carrot and ginger for 2 minutes.

    4. Add cold jasmine rice, breaking up clumps. Stir-fry 3 minutes until heated through and slightly crispy.

    5. Return shrimp and eggs to the wok. Add spinach, spring onion greens, soy sauce, sesame oil, white pepper, and rice vinegar.

    6. Toss everything for 1–2 minutes until spinach wilts and sauce coats every grain.

    7. Garnish with extra spring onion greens. Serve immediately.

    Serving: 1.5 cups per person (4 servings).

    FODMAP Notes

    ✅ Uses garlic-infused oil — see Is Garlic Low FODMAP?\n✅ Only green tops of spring onion (whites are high FODMAP fructans).\n✅ Jasmine rice is green at 1 cup cooked — see Is Rice Low FODMAP?\n✅ Tamari/GF soy sauce safe at 2 tbsp per serve — see Is Soy Sauce Low FODMAP?\n⚠️ Keep spinach to 1.5 cups total to avoid oxalate stacking.\n\nDay-old rice fries better AND is easier on the gut (resistant starch). Pair with low FODMAP stir fry sauce for extra flavor.

    Storage Tips

    Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.

    Recipe FAQs

    Rate this recipe

    Your rating

    You May Also Like

    The Ultimate Low FODMAP Chili: Smoky, Rich & Gut-Friendly (2026 Edition)
    Recipe

    The Ultimate Low FODMAP Chili: Smoky, Rich & Gut-Friendly (2026 Edition)

    If you have been navigating a sensitive gut or following the Low FODMAP diet, you likely mourn the loss of a hearty, comforting bowl of chili. Traditional recipes are veritable landmines for IBS sufferers, loaded with onion, garlic, and excessive amounts of galacto-oligosaccharides (GOS) from beans. But this is 2026, and we no longer compromise on flavor for the sake of digestion. This recipe is the result of extensive testing to replicate the deep, savory 'umami' punch of classic chili without a single clove of garlic or bulb of onion. We utilize the science of infused oils, the chemical browning of meat (the Maillard reaction), and strategic spice blooming to create a complex flavor profile. We also use carrots and bell peppers to provide the bulky texture usually provided by excess beans, keeping the legume content within strict Monash University green-light safety limits. Ideally suited for meal prepping, this chili actually tastes better after 24 hours in the fridge, allowing the spices to meld. It is rich, smoky, just spicy enough, and entirely safe for the elimination phase. Whether you are cooking for a family with mixed dietary needs or strictly for your own gut health, this dish proves that 'safe' food never has to be bland food.

    Low FODMAP Spinach and Feta Scrambled Eggs — High-Protein IBS-Friendly Breakfast
    Recipe

    Low FODMAP Spinach and Feta Scrambled Eggs — High-Protein IBS-Friendly Breakfast

    These Low FODMAP Spinach and Feta Scrambled Eggs are the ultimate savory, high-protein breakfast for anyone managing IBS or following the low FODMAP diet. Soft, custardy eggs are folded with wilted baby spinach, salty crumbled feta, and a hint of chive-infused olive oil for a flavor-packed bowl that comes together in just 10 minutes. Naturally gluten-free, grain-free, and gentle on sensitive digestion, this recipe is perfect for busy mornings, slow weekend brunches, or post-workout fuel. Serve over a slice of sourdough spelt bread or alongside a handful of low FODMAP fruit for a complete, satisfying meal.

    Low FODMAP Peanut Rice Paper Rolls with Dipping Sauce
    Recipe

    Low FODMAP Peanut Rice Paper Rolls with Dipping Sauce

    These refreshing Low FODMAP Peanut Rice Paper Rolls are the ultimate gut-friendly snack that takes just 20 minutes to prepare. Packed with crunchy vegetables, fresh herbs, and a creamy peanut dipping sauce, they're perfect for meal prep, lunchboxes, or a light afternoon snack. Each roll is bursting with color and flavor — julienned carrots, crisp cucumber, red bell pepper strips, and fragrant cilantro wrapped in delicate rice paper. The star of the show is the silky peanut dipping sauce, made with natural peanut butter, tamari, maple syrup, lime juice, and a hint of fresh ginger. Whether you're in the elimination phase of the FODMAP diet or just looking for a healthy, no-cook snack, these rolls deliver on every front.

    Comments (0)

    Please log in to comment.

    No comments yet. Be the first!