This Asian inspired low FODMAP dish is super easy to throw together and its laksa-like sauce has a fresh lemon coconut taste with just a hint of chilli for the ultimate low FODMAP recipe.
Note on canned coconut milk: Canned coconut milk used for cooking has been tested by Monash University and it is only low FODMAP in 80ml (1/3 cup) serves. This means you need to measure out your coconut milk carefully to avoid a high FODMAP serve.
Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum.
Check the crushed ginger does not contain garlic. Crushed ginger is grated ginger that has been preserved in a jar. You can swap it for fresh ginger if you prefer.
Fresh lemongrass is found with the fresh herbs in the chilled section of the vegetable aisle. Avoid using lemongrass paste as it often contains lactose or onion/garlic powder.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Peanuts are a low FODMAP option. You can buy salted or roasted peanuts but just remember to check for high FODMAP ingredients like onion, garlic, and honey.
Crushed/pureed red chilli is just fresh red chilli that has been pureed into a paste (usually with a bit of salt and a preservative). Often you can find it in jars in the supermarket. If you can't find it, then you can replace it in the recipe using finely chopped mild red chilli.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
There are no dairy free tips for this recipe.
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More