Recipe: Easy low FODMAP Brown Rice Stir Fry

Nourishing the Gut: A Delicious Approach to Managing IBS

Try this easy low FODMAP stir-fry recipe. Use staples from your kitchen cupboards and freezer to make this simple, healthy recipe. Serve with some steamed Asian greens or a green salad in the summer. This stir-fry recipe will help stop sugar cravings and boost energy. You can really eat it for any meal of the day. It stores well in the fridge to be reheated for a quick last minute meal.

Easy Brown Rice Low FODMAP Stir-Fry Recipe

Ingredients - Serves four

1/2 cup coarsely chopped walnuts
4 Tbsp tamari (wheat-free soy sauce)
1-2 skinless, boneless chicken breast halves, thinly sliced crosswise
2 Tbsp olive oil
1 Tbsp sesame oil
4 tsp minced fresh ginger or 1tsp powdered
3 garlic cloves, minced (avoid is following a low FODMAP diet)
1 1/2 cups short-grain brown rice, cooked and cooled
1 red capsicum, chopped
1 carrot, thinly sliced or grated
2/3 cup chopped spring onions (green parts only for low FODMAP)


  1. Stir walnuts in a medium nonstick skillet over medium heat until lightly toasted (3 minutes).  Drizzle 2 Tbsp tamari over walnuts: stir until tamari coats walnuts (45 seconds).  Cool.  These can be made ahead and stored at room temperature in airtight container for 3 days.
  2. Combine chicken and 2 Tbsp tamari in a medium bowl.  Toss to coat and let stand 15 minutes.
  3. Heat olive oil in a large nonstick skillet over high heat.  Add chicken and stir-fry 2 minutes and each side.  Add ginger and garlic (if using) and stir-fry 30 seconds.  Add cooked rice, red capsicum, carrot and sesame oil: reduce heat to medium and stir-fry until heated through (about 5 minutes).
  4. Season with salt and pepper.
  5. Divide rice mixture among plates.
  6. Sprinkle with spring onions and walnuts.

This recipe can easily be made low FODMAP by swapping out the garlic for garlic infused olive oil, using only the greens of the spring onions. Any low FODMAP veggies can be used eg: 1/2 corn cob, 1 cup of broccoli, green beans etc. Click here for more on the low FODMAP diet.

Lisa completed the Monash University 'Low FODMAP Diet For IBS' online training course for Health Professionals. If you'd help getting started on a low FODMAP diet see her step by step course: Implementing a low FODMAP Diet

Navigating IBS with Nutritional Guidance

Fixing IBS (Irritable Bowel Syndrome) can greatly improve one's quality of life, as IBS can bring about uncomfortable and often debilitating symptoms such as abdominal pain, bloating, gas, and altered bowel habits. Sydney Nutritionists are focusing on creating meal plans that incorporate low FODMAP recipes, like the above stir-fry, to help individuals manage and alleviate their symptoms.

The Monash University’s Low FODMAP Diet has been scientifically proven to be effective in managing IBS symptoms for many individuals, and a qualified nutritionist can guide you through the intricacies of this diet, ensuring it is adapted to meet your individual needs and preferences.

Unlocking Dietary Wellness: Identifying IBS Trigger Foods

Identifying and avoiding IBS trigger foods is paramount in managing IBS symptoms. Foods high in FODMAPs, such as certain fruits, vegetables, dairy products, and wheat, can exacerbate symptoms. However, this doesn't mean you have to compromise on taste or nutrition. By seeking guidance from a knowledgeable Nutritionist in Sydney, you can gain insight into delicious and nutritious low FODMAP recipes, manage portions, and learn about suitable alternative foods, helping you to maintain a balanced diet whilst keeping your symptoms at bay. You can thus enjoy a varied and satisfying diet, paving the way to a more comfortable and enjoyable life.

Holistic Healing: Lifestyle Integration for IBS Management

Additionally, adopting a holistic approach by integrating lifestyle changes alongside dietary adjustments can significantly aid in managing IBS. Regular exercise, adequate hydration, stress management, and avoiding the overuse of medications are pivotal in maintaining gut health and overall well-being. A Sydney-based nutritionist can offer personalised advice and support in implementing these changes, providing a comprehensive approach to managing IBS. Regular consultations can ensure that the dietary and lifestyle modifications are effectively relieving symptoms and improving the quality of life, allowing adjustments to be made as necessary, tailored to the individual’s evolving needs and preferences.

Embark on a transformative journey with the Gut Fix Program, designed to rejuvenate your digestive health and overall well-being. This comprehensive program offers structured plans, enlightening educational materials, and ongoing individual support to help you mitigate digestive woes, enabling you to embrace a life of vitality and vigour.

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