low FODMAP Bok Choy Noodles
Today I’d like to share another low FODMAP recipe with you. In my experience, it can be difficult to find recipes with different types of vegetables during the FODMAP diet. This is because most recipes will use the more standard low FODMAP veggies. They’re just easy to use! So today I’d like to share a recipe that has a less common, but still low FODMAP vegetable! Low FODMAP Bok choy noodles.
The Ingredients for the low FODMAP noodles
As you can usually expect from me, this recipe will not be difficult or very time consuming. I generally choose my recipes based on whether or not I can still make it after a day of work, and travelling home. So this recipe should not take you more than 30 minutes.
Bok choy is a type of Chinese cabbage. And surprise! It’s low FODMAP up to 75 grams per person. Above 75 grams, the polyol Sorbitol starts to add up. So don’t cross the 75 grams if you’re intolerant for sorbitol!
I would’ve liked to be able to say something awesome about nutrients in bok choy. But I looked up the nutritional values, and must say, I’m not impressed. Apart from vitamin A, of which it has a medium amount, it doesn’t contain much….. BUT! It tastes good, and that’s what’s important here.
Well, how much more can I say about noodles? If you’ve been on Positive Gut before, you might have seen other noodle recipes that I’ve shared. My main go-to noodle is either Soba noodles, made from 100% buckwheat or brown rice noodles. This is mainly because other ‘white’ noodles don’t provide any fiber. And fiber is the main source of nutrition for your gut bacteria. They help keep you healthy.
Edamame is one of those beans you can eat more of, during the FODMAP diet. YAY! Up to 90 grams per person is low FODMAP, so it’s a nice addition to add protein, fiber and nutrients to your meal. In this recipe I used some canned edamame beans. I meant to buy frozen edamame beans, but they were sold out. So I had to improvise. Luckily they still had some canned ones, and it still tasted great!
If you want to read more about beans and the FODMAP diet, check out the article I wrote about that.
Are you having difficulties doing the FODMAP diet all by yourself and would you like guidance from a specialized dietitian? Schedule an online consultation at my online dietitian practice Darm diëtist, and I will help you with all your questions!
The main source of protein in this recipe is tofu. Tofu is low FODMAP. It is important with tofu to prepare it properly though! Otherwise, you’ll have spongey and tasteless tofu that no one will enjoy!
What needs to be done for tasty tofu:
Drain the tofu. Make sure you get as many fluids out as possible. In this case, you can even squeeze it, since we tear the tofu apart for the recipe anyway.
Marinate the tofu. Add flavor to the tofu. Make sure to use water-based marinade. Tofu is like a sponge, and if you use oil you’ll prevent it from soaking up the marinade.
Stir fry the tofu. Stir fry it on high temperature to make it a little crispy!
Now you know what to do, so get cooking! Send me pictures of your creations on Instagram, I’d love to see them!
low FODMAP Bok Choy Noodles
Recipe by Positive Gut - positivegut.com
- 300 grams Soba noodles or brown rice noodles
- 225 grams Bok Choy low FODMAP up to 75 grams per person
- 1 cucumber
- 300 grams tofu
- 1 tsp ground ginger
- 3 tbsp soy sauce (low salt)
- 2 tbsp sesame oil
- 200 grams edamame frozen or canned. Up to 90 grams per person is low FODMAP
- Start with the tofu. Slice the tofu into 0,5 cm pieces and squeeze/press as much fluid out of it as possible. It doesn't matter if it falls apart or breaks. It needs to be torn to pieces for this recipe anyway. Once most of the fluid is squeezed out, tear the tofu into pieces. Put the tofu in a bowl with the ground ginger and low salt soy sauce. Mix thoroughly and let it marinate while you continue with the recipe.
- Put a pot on the fire to heat up water to boil the noodles.
- Slice the cucumber in half, take the soft insides out with a small spoon and cut into 0,5 cm thick slices. Cut about 2 cm off the bottom of the bok choy and cut 225 grams of bok choy in 2 cm pieces. Drain the edamame beans or have them ready from the freezer. Check if the water is boiling, and prepare the noodles (following the instructions on the package)
- Put a frying pan on the stove, heat up the 2 tbsp sesame oil. Once hot, add the tofu and stir fry for about 3 minutes, then add the bok choy and stir fry for about 5 minutes. Add the cucumber and edamame last and let them warm up.
- Combine the noodles with the vegetables and mix well. Serve and enjoy!
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!