FODMAP Zoodle Noodles
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FODMAP Zoodles and Chicken Brown Rice Noodles

Zoodles with noodles. Nothing ever rhymed better. Luckily, these zoodle noodles are low FODMAP, do not contain any gluten (so it’s gluten-free) and are also super healthy! The perfect dinner for any day. It’s a super-fast recipe and these FODMAP zoodles will take you about 15 minutes to prepare. Easy.

When deciding on the ingredients for this recipe, my choice always went to fiber-rich options. As mentioned in my article about IBS and my article about gut bacteria, fiber is essential for a healthy gut.
To provide fiber in this recipe I went for a brown rice noodle instead of a regular rice noodle, I chose plenty of vegetables and added some seeds. This way you add both the soluble and insoluble fiber to your meal to feed your healthy gut bacteria.

How To Make The Zoodles

FODMAP Courgetti

Zoodles, have you heard about that? It’s a fancy name for spiral cut vegetables. Usually, they are made from zucchini (zucchini noodles = zoodles) but you can actually make them from a lot of vegetables. For example carrots, eggplant, beets, parsnip, and so on. But the names coming from that (eggoodles, beoodles, paroodles… you get it..) would not be as catchy as zoodles! But not all of those mentioned are low FODMAP. In this recipe, I went for zucchini and carrot, which both have low FODMAP portion sizes.

But then, you buy a zucchini and a carrot, how do you zoodle it? Of course, someone has come up with a solution for that! There are special kitchen tools called spiralizers to help you make zoodles. These are either some sort of pencil sharpeners (like this one on Amazon), where you ‘sharpen’ your zucchini or bigger tools (like this one on Amazon) which actually do the same but have a larger selection of knives (to decide what size you want your zoodles to be) and are a little safer for your hands. So depending on whether or not you consider yourself clumsy and how much variety you need, you can make your decision!

Choosing the Chicken

As you may have noticed, most of my recipes are vegetarian. And this is no coincidence! Eating meat, especially red meat, is not the best for your gut (read more about that, here). So try to limit the intake of that as much as you can!
Chicken (and other poultry) on the other hand, is not as bad and is your best option if you want to eat meat.

It is important though to buy a good quality chicken. When you go to a butcher for your chicken, you can ask the butcher where and how the chicken was raised. If they do their job properly, they will be able to tell you this.
If you buy the chicken at the supermarket you can decide on either of the following labels:
Grass-fed chicken
And if it’s mentioned on the package, always go for ‘No antibiotics added’ since antibiotics can mess with your gut microbiome (and you can get resistant to it, but that’s a whole other story).

Other than that, there really are no difficulties in making this recipe. So get cooking and enjoy!

FODMAP Zoodle Noodles

FODMAP Zoodle and Chicken Noodles

Recipe by Positive Gut –

Healthy brown rice noodles with zoodles and chicken. Low FODMAP and gluten free for a calm belly.
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Servings 4 people


  • 260 g zucchini or zoodles 65g pp is low FODMAP
  • 300 g carrots julienne buy pre-cut or slice it yourself
  • 1 red bell pepper
  • 2 tbsp garlic olive oil
  • 2 tbsp sesame oil
  • 400 g brown rice noodles
  • 300 g chicken filet
  • 2 tbsp sweet soy sauce (kecap manis) make sure to buy a gluten free brand!
  • 2 tbsp sesame seeds


  • Start by making the zoodles if you have not bought this ready-made. With a spiralizer you can cut the zucchini in spaghetti form. Cut the carrot into very thin strips (julienne) or cut it with the spiralizer, if you have not bought this ready-made. And cut the peppers and chicken into pieces.
  • Heat the sesame oil in a large skillet and add the chicken.
  • Place a boiling pan with water on the fire, and boil the brown rice noodles, following the instructions on the package.
  • Once the chicken is about half cooked, add the red bell pepper to the chicken, and stir-fry the whole. Add the zoodles and carrot. Mix well. As soon as everything is sufficiently stir fried (still a bit of a bite, but nice and warm) lower the fire and add the garlic oil and sweet soy sauce. Mix well.
  • Drain the noodles and mix with your stir-fried vegetables. Garnish the whole with the sesame seeds and serve. Enjoy your meal!

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