Low FODMAP Shrimp Stir Fry (2024)

Published: Nov 14, 2018 | Updated: Aug 13, 2020 by Em Schwartz, MS, RDN

Spice up supper with this easy 25-minute low FODMAP Shrimp Stir Fry with Bell Peppers. It’s quicker than takeout and tastes great – without all of the FODMAPs.

Growing up stir fry was a staple meal on my family’s dinner table and they continue to appear pretty frequently on our menus today. Stir fries can be as simple or as complex as you want to make them. They’re also a great way to use up leftover veggies, lean protein, and even fruit.

Today’s stir fry features quick-cooking shrimp. For veggies, I’ve chosen to include red bell pepper and alittle bit of green bell pepper for color (hey! we eat with our eyes) and flavor contrast. Feel free to sub in other FODMAP-friendly veggies if you’ d like.

Shopping list

Add these ingredients to your shopping list to make one batch (4 servings) of this Low FODMAP Shrimp Stir Fry:

Produce

• Red bell pepper – ¾ cup
• Green bell pepper – ¼ cup
• Green onion tops – 2 tablespoons
• Optional: Jalapeños – 1 or 2

Meat & Seafood

• Shrimp (uncooked) – 1 pound

Grocery Items

• Brown sugar – 2 teaspoons
• Cornstarch – 2 teaspoons
• Cooking oil – 1 tablespoon (I use avocado oil)
• Reduced-sodium soy sauce (or tamari) – 2 tablespoons
• Rice vinegar – 2 teaspoons
• Toasted sesame oil – 1 teaspoon

Specialty Items

• Garlic-infused oil – 1 tablespoon

Low FODMAP notes

In this section, I share FODMAP info for some key ingredients. Please refer to the Monash FODMAP app and the FODMAP Friendly app for more information.

Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

Green bell pepper is low FODMAP in½ cup or 75-gram servings. Larger servings contain higher amounts of fructan.

Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili also peppers contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.

Green onion tops – the green part of green onions – are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.

Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin, which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.

Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.

To help prevent dishes from getting too salty, I often prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrate) levels.

Instructions

To make this easy low FODMAP stir-fry, simply:

Step 1: Whisk together soy sauce, garlic-infused olive oil, rice vinegar, cornstarch mixture, and brown sugar in a small bowl.

Step 2: Heat 2 teaspoons cooking oil in a large frying pan over medium-high heat. Add peppers and chiles and cook until bell peppers are just fork-tender.

Step 3: Add the remaining 1 teaspoon cooking oil and shrimp. Cook, stirring occasionally, until shrimp are almost completely cooked.

Step 4: Stir in green onion tops (green parts only) and sauce. Bring mixture to a boil and simmer until sauce has thickened (it happens pretty quick!) and shrimp are completely cooked. Remove jalapeños. Stir sesame oil into the mixture.

Serve stir fry warm over rice. (To save time and get a boost of fiber, I like to use this frozen brown rice). Top with optional garnishes like a sprinkle of sesame seeds or sliced green onion tops (green parts only).

Note about the chili peppers

I tend to enjoy my food on the spicier side of the spectrum. So, I’ve included a couple of jalapeños (or other hot peppers) in this low FODMAP shrimp stir fry. Decrease, increase, or omit, based on your taste preferences.

When I cook with hot peppers, I like to slice the peppers partially in half lengthwise leaving the stem part intact. This adds heat to whatever dish I’m cooking, but requires less cutting (and less opportunity for me to accidentally touch my eyes after). 😉 I’ll then remove the peppers right before serving.

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See Also

Low FODMAP Shrimp Fajitas

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