Pad thai fodmap and glutenfree
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Pad Thai, Low FODMAP and Glutenfree

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The first time I made this FODMAP pad thai I thought it was too good to be true! It is so amazingly tasty. This pad thai is full of veggies, peanut sauce, and rice noodles. And it still is low FODMAP!

The peanut sauce in this recipe is incredibly easy to make, it hardly takes any effort. Just combine the ingredients, pour some hot water on top of it, and mix everything. Leave it to rest for a couple of minutes, and your sauce is done.

Pad Thai fodmap and gluten free

The noodles that I used in this recipe were rice noodles, but if you want to add some extra fiber to the recipe you can use brown rice noodles or even Soba noodles that are made of buckwheat. And you’ll still be low FODMAP and gluten-free.

When using buckwheat, keep an eye out for brands of buckwheat that have a gluten-free logo on it, often buckwheat is contaminated with wheat during production!

Cutting the carrots and cucumber into julienne kan be a challenge, thankfully there are tools to make it loads easier! The tool that I use is a spirelli slicer, which basically acts as a pencil sharpener, but gets you strings of the vegetable you’re slicing! It’s super convenient and hardly takes any effort anymore to make vegetable spaghetti.

Even though the meal may not look as appealing as many of the other recipes on Positive Gut, the taste really does make up for it. Make sure you don’t have any picky eaters (that want fancy looking meals) coming over, and just enjoy this healthy comfort food.

There’s really not too much to say about this recipe, so just get cooking and enjoy your low FODMAP pad thai, which is also gluten-free!

Pad thai fodmap and glutenfree

Pad Thai, Low FODMAP and Glutenfree

Recipe by Positive Gut -

Recipe for a healthy, vegetable-filled low FODMAP, and glutenfree pad thai. Incredibly tasty and it hardly takes any effort!
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Servings 2 people



  • 160 g brown rice noodles or choose gluten-free soba noodles
  • 1 large cucumber
  • 3 medium carrots
  • 125 g tauge the white bean sprouts
  • 2 tbsp sesame oil

Peanut Sauce

  • 150 g peanut butter smooth or with chunks of peanut, whichever you like
  • 1,5 tablespoons soy sauce
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon sesame oil
  • 1,5 tablespoons maple syrup
  • 1/4 tablespoon dried ginger powder
  • 75 - 90 ml hot water


  • Put the kettle on to boil water. Start with preparing the peanut sauce. Get a medium-sized bowl and combine the peanut butter, soy sauce, rice wine vinegar, sesame oil, maple syrup, and dried ginger powder. Pour 75 ml of hot water on top of it, and stir it with a spoon until it's smooth. If the sauce stays too thick, add some extra water. Leave the peanut sauce to rest while you prepare the noodles.
  • Put a medium boiling pan on the stove to heat water. Peel the carrots and cut them into small strips (julienne), you can use a spirelli slicer for this as mentioned above. Also, cut the cucumber julienne. Place the rice noodles in the hot water and boil them according to the instructions on the package.
  • Heat a skillet and heat the sesame oil. Add the carrots and stir fry them shortly, then add the tauge. Keep stir-frying the vegetables and add the cucumber and the peanut sauce. Mix it all together.
  • Drain the water from the noodles and add the noodles to the peanut sauce stir fry, and mix well. Serve the pad thai on a plate or in a bowl, whichever suits you best, and enjoy!

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