Low-FODMAP Mongolian Beef Recipe; Gluten-free, Dairy-free (2024)

FAQs

Is Chinese Mongolian beef gluten-free? ›

Our Mongolian Beef is made with 100% Australian beef which has been sliced and marinated. Our Mongolian sauce is made from blackstrap molasses and soy sauce which provides a mix of sweet and savoury. Served with fresh Australian vegetables, now you can have gluten free Mongolian Beef.

Soy sauce – Soy sauce is low FODMAP up to 42 gram per serving, 2 tablespoons. Tamari, gluten-free soy sauce, has not been tested, but because soy sauce is low FODMAP, tamari probably is too. Ketjap – Ketjap is sweet soy sauce and is low FODMAP up to 20 gram per serving, 1 tablespoon.

Chickpeas are generally a high FODMAP food due to their galacto-oligosaccharide (GOS) content. However, if you eat ¼ cup or less of canned chickpeas that have been rinsed and drained, they are actually low FODMAP. This is because FODMAPs are water-soluble and leach out of the chickpeas into the brine of the can.

Anything made with Rice or Rice Noodles are both gluten and dairy free. Anything made with Chow fun (wide noodles) and Mei fun (thin noodles) both work. 3. Since it seems that 90% the Chinese population is said to be lactose intolerant, there is no butter, no milk, or cheese in mainstream Chinese recipes.

Yes. Mongolian Beef can be prepared gluten-free upon request. When dining in, please alert your server of any allergies before placing your order.

Gluten-free products are handy for fodmappers in lots of cases to use as replacements for foods that contain fructans. A lot of gluten-free pastas are low FODMAP and there are also products, such as gluten-free pizza crusts and gluten-free cookies, that are allowed during the low FODMAP diet.

Soy sauce is low FODMAP. What is this? Soy sauce provides a distinct salty and umami flavour, making it a popular condiment in a diverse range of recipes. Many great low FODMAP alternatives to soy sauce will give you the same great taste, including tamari, fish sauce, Worcestershire sauce, and miso paste.

Gluten is not a FODMAP. One of the most persistent myths about low-FODMAP diets is that the diet must be gluten-free. Not true. It's an understandable mistake, because wheat, barley and rye are significant dietary sources of both gluten and FODMAPs.

The low FODMAP serving for canned lentils is a ½ cup or 46 grams. Cooked-from-scratch green or red lentils have a low FODMAP serving of ¼ cup or 23 grams. I use canned lentils because they are convenient and have the larger low FODMAP serving size of the two options. Why do canned lentils have less FODMAPs?

Why is traditional hummus not low FODMAP? Hummus is typically made with dried rather than canned beans. Most dried beans are limited on the low FODMAP diet as they contain high amounts of fructans and GOS. These types of FODMAPs are water-soluble which is why well-rinsed, canned versions are usually better tolerated.

Is hummus OK on FODMAP diet? ›

Eat a maximum of 40 g of hummus per serving to stay within the low FODMAP limit. If you couldn't find garlic-infused olive oil, you can also make your own: heat 3 tbsp of olive oil in a pan.

Olives are low FODMAP. This means they can be consumed according to your appetite. As always, check the label to detect any high FODMAP ingredient added to olives, such as garlic. However, olives are a source of fat, and if you are an IBS sufferer, you should eat them in moderation to avoid IBS symptoms.

Let's take a look at the FODMAP friendly amounts in fresh tomatoes: Common tomato - these are often found all year round and are a staple ingredient in many households. Half a small tomato (65g) is considered low FODMAP, but once you hit over 75g, they do become moderate to high FODMAP.

Cabbage: Cabbage was measured in Monash's FODMAP lab a few years ago and was found to be low in FODMAPs. I usually recommend my patients stick to 1/2 cup, based on my clinical experience, as some patients report they do not tolerate larger amounts. Summer Squash: All types of summer squash tested are low in FODMAPs.

Mongolian Sauce is made from San-J's famous Tamari Soy Sauce with 100% soybeans and no wheat content, certified gluten-free by the Gluten-Free Certification Organization and verified Non-GMO by the Non-GMO Project.

Panda Express does not have any vegetarian or gluten free dishes. No MSG added except for that naturally occurring in certain ingredients.

Rice is gluten free and rice noodles are a great alternative to wheat noodles, so ask if these are available. Remember that meat, fish and vegetables are naturally gluten free but check that they are not cooked in soy sauce or oil that has been used to fry gluten containing foods such as spring rolls.