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

FAQs

Does Mongolian beef contain gluten? ›

Mongolian beef is easy to convert to gluten free by using gluten-free soy sauce and gluten-free hoisen sauce. If you don't need gluten-free then you can use the regular versions.

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.

Not all gluten free products are low FODMAP. Just because a product says it is gluten free that does not mean it is always safe for the low FODMAP phase of the diet. Gluten free products often lack fibre and flavour.

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

Mongolian cuisine predominantly consists of dairy products, meat, and animal fats. The most common rural dish is cooked mutton.

Yes, edamame is considered low in FODMAPs. According to Monash University, a renowned authority on the low FODMAP diet, a serving size of 150 grams of edamame is considered FODMAP friendly. This means that individuals who are sensitive to FODMAPs can enjoy edamame without worrying about triggering digestive symptoms.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a 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.

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? ›

Shop-bought hummus is not low FODMAP. It contains two types of FODMAPs, fructans and GOS. The high FODMAP content is mostly due to garlic, chickpeas, and tahini. However, you can still enjoy it on the low FODMAP diet, but with a few modifications.

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?

This led to the hypothesis that a subgroup of IBS patients could develop mild immune or functional alterations in the absence of celiac disease. Gluten proteins are indeed insufficiently degraded by gut proteases, leaving undigested peptides that could trigger innate immune mechanisms that may be of importance in IBS.

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.

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.

Mongolian beef is a dish from Taiwan consisting of sliced beef, typically flank steak, usually made with onions. The beef is commonly paired with scallions or mixed vegetables and is often not spicy. The dish is often served over steamed rice, or in the US, over crispy fried cellophane noodles.

Is Soy Sauce Gluten-Free? Regular soy sauce is not gluten-free. Wheat is a primary ingredient in soy sauce, which surprises many people who are new to gluten-free diet. There are several gluten-free soy sauce options available that use rice instead of wheat.