Low-FODMAP Beef Lo-Mein / Beef Stir Fry with Noodles; Gluten-free, Dairy-free

Print Friendly Version

One of my favorite stir-fry recipes, now completely low-FODMAP.  This low-FODMAP Beef Lo-Mein is so delicious and ready in about 40 minutes.  What a perfect low-FODMAP option for a busy weeknight.

This low-FODMAP Beef Lo-Mein can be modified for any noodle choice of your preference- select rice noodles or gluten-free varieties (check for low-FODMAP ingredients).  I love the low-FODMAP tender beef and the vegetables, it is a full healthy meal for the whole family.

What is also super about this low-FODMAP Beef Lo Mein recipe, is the majority of the vegetables are so low-FODMAP that they have only trace or undetectable FODMAP levels in a standard serving (like the bean sprouts, bell pepper, carrots and bamboo shoots).  So you can eat them without worry!

Check out over 300 more low-FODMAP recipes on my blog, like:

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Beef Lo-Mein /Beef Stir Fry with Noodles; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

Serves 4

Prep time 20 min

Cook time 20 min

Total time 40 min


  • 16 ounces flank steak
  • 1 teaspoon corn starch
  • 1 teaspoon garlic-infused olive oil (for tips on finding these useful oils, see my low-FODMAP recipe swap blog)
  • 2 tablespoons & 1 teaspoon, divided, low-sodium soy sauce (gluten-free if necessary)
  • 8 ounces (uncooked weight) low-FODMAP, gluten-free lo-mein rice noodles or other low-FODMAP, gluten-free noodles (can select thin spaghetti or vermicelli if desired)
    • I used Ronzoni brand thin spaghetti: contains white rice flour, brown rice flour, corn flour, quinoa flour, mono and diglycerides
  • 2 cups chopped cabbage
    • 3/4 cup is one low-FODMAP serving
  • 1 medium carrot, chopped
  • 1/2 small red or green bell pepper, chopped
  • 1/2 cup sliced bamboo shoots (canned)
  • 2/3 cup water chestnuts (canned)
    • about 1 low-FODMAP serving
  • 2 tablespoons canola or olive oil, for cooking
  • 2 cups bean sprouts
  • 1 scallion-green tips only (optional)
  • 1 tablespoon rice cooking wine
  • 1 teaspoon sesame oil
  • 1/4 teaspoon salt, or to taste
  • 1/4 teaspoon sugar, or to taste


  • Slice the beef into thin 2-3 inch strips and mix well in a bowl with corn starch, 1 teaspoon of the soy sauce, and garlic infused oil. Set aside
  • In a separate small bowl, combine the 2 tablespoons of soy sauce, sesame oil, salt and sugar
  • In a medium pot, boil your choice of low-FODMAP noodles until al-dente, rinse in cold water and drain
    • Once ready, set pasta aside for later
  • While pasta is boiling, chop your vegetables
  • Heat a wok or large skillet until smoking slightly and add the two tablespoons oil to coat the wok
  • Place beef strips into oil and sear the beef
  • When beef is done, remove and place on plate for incorporation later
  • Add the vegetables to the wok/ pan except the green tips of the scallions and the bean sprouts
  • Stir-fry on medium-high heat for a minute and add the wine in a circle around the perimeter of the wok
    • Adjust temperature depending on your stove, mine tends to be very hot
  • Add the beef back to the pan as well as the prepared low-FODMAP noodles and mix well from the bottom up for about 30 seconds
  • Cover the wok for one minute
  • Remove cover and add the 2 tablespoons of soy sauce, sesame oil, salt, sugar combined earlier in the small bowl
  • Add the bean sprouts
  • Mix well and stir-fry for another minute, or until any remaining liquid has evaporated
  • Plate and serve immediately, garnish with green scallion tips if desired

  • Super easy low-FODMAP Beef Lo Mein, a great meal for the whole family!

Comments Rating 4.4 (5 reviews)

15 Responses

  1. Loved it!

    This was so yummy; I’m excited to eat the leftovers! I think next time I might add more beef or chop it a bit smaller so I get more bites with beef, but I’m definitely making it again!

  2. Best lo Mein recipe

    Very easy to make and one the best recipes I have had. I shaved the meat when the steak was still frozen and it just melts in your mouth. Leftovers are great heated up, if there are any left to heat up.

    1. Deb,
      Thank you SO much, and we are thrilled to hear this feedback. We literally got goosebumps 🙂
      Have a wonderful day!!

    1. Continuation from above

      This recipe was the perfect solution! I used “A Taste of Thai Linguini Rice Noodles” for a more authentic feel, and it was amazing. I will not be ordering takeout anymore!

      1. Riley,
        WOW! We are smiling from ear to ear reading this.
        So happy to meet you and that you enjoyed the recipe 🙂

        You may be interested in our COOKBOOK available in the US, Canada, UK and Australia?
        THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available.
        Stay in touch please!

  3. Beef Lo Mein

    This recipe was somewhat complicated with different separate ingredient mixtures and many steps. The result was good but lacked real flavor. If I made it again, I would add at least one spice and probably fresh basil.

    1. Thanks for the question! Are you avoiding all alcohol? If so, you could try some white grape juice. It is not a large amount, so this should be fine from a FODMAP standpoint in this recipe. The flavor will not be the same, but it should still work. Good luck.

Leave a Reply

Your email address will not be published. Required fields are marked *


As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

Enjoy everything my site has to offer!

More about me


Low-FODMAP Options at Starbucks: Coffee, Bakery and More!
Our 20 Most Popular Low-FODMAP & Gluten-free Family Dinners: Easy 30-Minute; One-Pot, Sheet-Pan and Slow Cooker Recipes
Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free