low fodmap asian stir fry noodles

Simple But Delicious Asian Stir Fry Noodles

Our in house nutritionist, Thimpika, has developed this delicious recipe for low FODMAP stir fry noodles. The recipe is delicious and packed with all the essential nutrients, vitamins and minerals. It's simple to cook (15 mins tops) and can be made with many of the ingredients you already have in your kitchen. More importantly, it is FODMAP friendly and absolutely perfect if you have a sensitive tummy!  


  • 1 block (62.5g) brown rice vermicelli
  • ¼ cup leek leaves (note, only the leaves of leeks are FODMAP friendly, the bulbs are high FODMAP!! - so strange)
  • ¼ cup broccoli florets
  • 1 small carrot
  • ½ medium bokchoy
  • 80g firm tofu
  • 1 tbsp dark soy sauce
  • 1 tsp chilli paste or flakes
  • 1 tsp extra virgin olive oil


  1. Cook the noodles according to packet instructions.
  2. Once the noodles are cooked (usually only takes about 3 minutes), drain the water and run the noodles through cold water. Set aside.
  3. In a pan over medium heat, sauté the leek in olive oil for about 2 minutes.
  4. Add in carrots and broccoli and cook for another 5 minutes. Add a splash of water if necessary.
  5. Lower the heat and season with dark soy sauce and chilli paste. Stir thoroughly.
  6. Add in bokchoy and let it cook for about 2 minutes.
  7. Add in the cooked rice noodles and stir until combined.
  8.   Serve and enjoy!

In terms of nutrition, this dish ticks all the boxes! The brown rice vermicelli provides complex carbohydrates (including fibre) for sustained energy, while tofu adds a protein bang. This recipe has at least 2 serves of vegetables (out of the recommended daily five). Additionally, leek acts as a prebiotic that helps to feed and nourish your gut bacteria, thereby promoting your gut health.

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