Low-FODMAP Chinese Vegetable Stir-Fry; Gluten-free, Vegan

Print Friendly Version

This is a low-FODMAP Chinese Asian stir fry recipe for mixed vegetables that is easy, quick and always delicious.  This is a super accompaniment to any low-FODMAP meal, or add some firm tofu for a great vegan low-FODMAP supper.

You may also love:

Or peruse my blog for over 300 more low-FODMAP recipes.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Vegetable Stir-fry; Gluten-free, Vegan

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

Serves 4

Prep time: 25 min


  • 1 tablespoon oil  (onion or garlic infused if desired)
  • ½ cups broccoli florets (heads only)
  • 1 tablespoon water
  • 1 cup julienned carrots
  • ¼ cup (40 g) chopped celery
    • 10 g is one low-FODMAP serving, however if you are sensitive to celery, feel free to reduce amount or omit it
  • ½ cup sliced water chesnuts
  • ½ cup bamboo shoots
  • 1 teaspoon minced fresh ginger
  • 3 tablespoons soy sauce (gluten-free, low-sodium, optional)
  • 3 tablespoons low-FODMAP vegetable stock or chicken stock for non-vegan version
  • 1 teaspoon cornstarch or potato starch
  • green scallion tips or toasted sesame seeds for garnish (optional)


  • Heat wok or large saute pan over medium heat and add the oil
  • Once oil is warmed, decrease heat to medium-low and add the broccoli and water
  • Stir-fry for 1 minute or until broccoli is bright green.
  • Add carrots, water chestnuts, celery, bamboo shoots and ginger
  • Stir-fry for 1 to 2 minutes or until slightly tender
  • In separate small bowl, combine the soy sauce, broth and starch; mix well to dissolve
  • Add to pan and stir-fry for about 1 minute until vegetables done to your taste
  • Garnish with sesame seeds or scallions
  • Serve with rice and your favorite low-FODMAP main course- like this low-FODMAP braised brisket, or this low-FODMAP sweet and sour chicken!

Comments Rating 5 (1 review)

8 Responses

  1. This recipe is not LOW FODMAP. According to the Monash University study, celery is considered low FODMAP when only 2 inches of 1 stalk is consumed. A quarter cup is a lot, i would be too scared to get a second helping of this dish. Also broccoli should be only a quarter cup to be low FODMAP, half a cup is way to much. It seems to me that the key to this recipe is to fill up on large amounts of rice because your risking a lot with some of the veggies.

    1. Dear Anonymous. You are NOT reading the recipe right. It says it serves 4. So its saying that you would be eating 1/16 cup of celery not 1/4! Its also saying you would be eating 1/8 of a cup of broccoli. So the recipe is low-FODMAP! I love Dr. Pauls’ recipes. She has changed my life. I saw her at a conference a few years and she is an expert on FODMAPS.

      1. Caroline,
        Lovely to hear from you and we are absolutely touched by your feedback! Stay in touch 🙂

    2. Thanks for your feedback Anonymous,
      We are glad to see you are aware that portion sizes matter in the low-FODMAP diet. So, more than one portion can definitely result in a high-FODMAP serving. That is why the top of this recipe specifically states the recipe serves 4 (consume 1/4 of the dish per low-FODMAP serving).
      To clarify further, Monash tells us 10 grams of celery and 3/4 cup (75 grams) of broccoli heads are one low-FODMAP serving. To help others, we did add some information about celery to this recipe.
      Thank you for reaching out!

  2. great recipe!

    Easy to make, tasty and love knowing I can have water chestnuts! I missed all these flavors for so long!!

    1. Hi Fodmapper!
      Welcome and thank you 🙂
      Can we suggest taking a look at our COOKBOOK available in the US, Canada, UK and Australia? It may also be a great asset to you!!
      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 🙂
      Please stay in touch with us, so happy you enjoyed the recipe.

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