Looking for a light and simple dinner idea? This easy low FODMAP shrimp lo mein will rock your socks! Who knows, you might even prefer this over your regular order at your favorite Chinese restaurant!

Red meat is really hard on my system! But, coming from a traditional meat and potatoes family, it’s been a staple in my diet for years.

Since being diagnosed with endometriosis last year, my husband and I have been making a super effort to get creative about our meals! This has lead to quite a few FODMAP-friendly adventures in our kitchen, and I cannot wait to share them with you!

One of our new favourites is this light and simple low FODMAP shrimp lo mein! Heads up, this dish is traditionally made with skinny egg noodles (the ideal lo mein noodles). But I couldn’t find any low FODMAP ones, so I did an emergency swap for some low FODMAP spaghettini. If you pass your wheat re-challenge, feel free to switch back!

Keep it FODMAP Friendly

Shake up your dinner routine with this epic low FODMAP shrimp lo mein recipe! Check out the notes below for tips on keeping this recipe FODMAP friendly!

First up, noodles. I mentioned above that you traditionally use skinny egg noodles to make lo mein. I wasn’t able to find any low FODMAP egg noodles, so I swapped them out for low FODMAP spaghettini. No matter what you end up using, the good thing is you can prepare both from the simple method of boiling water.

If you’re in the elimination phase of the program, you’ll need to use gluten-free noodles. According to Monash University, gluten-free noodles are low FODMAP in servings of 1 cup (145 g) per sitting. Servings of 1.5 cups (217.5 g) or more are high in the FODMAP fructan.

We’ll be using 8 oz of pasta per person, which works out to about 73 g per sitting. This is well within Monash’s recommended range.

Next up, chicken broth. It can be quite a challenge to find low FODMAP chicken broth at your local store. For my North American peeps, both Campbell’s no-salt added chicken broth and GoBio’s chicken broth are low FODMAP.

I use a TON of chicken broth in my kitchen, so I like to make my own. If you’re interested in learning how to make your own broth, you can try my low FODMAP chicken broth recipe. This has no FODMAPs, so it won’t add anything to your FODMAP load.

If you need something you can use on the fly, Fody Foods Co. has a Monash-certified chicken soup base. The soup base comes in granule form, so it will last for.ever!

We’ll also be using soy sauce. According to Monash, soy sauce is low FODMAP in servings of 2 tbsp (42 g) per sitting. Monash hasn’t listed a maximum serving size. Though they do recommend using a smaller serving if your product has onion or garlic listed on the ingredient label.

We’ll be using 2 tbsp + 2 tsp of soy sauce total. That works out to 17.5 g per person, which is well within the recommended range.

Next up, broccoli florets. According to Monash, broccoli florets (the heads, not the stems), are low FODMAP in servings of 3/4 cup (75 g) per sitting. Servings of 2 + 2/3 cups (240 g) are high in the FODMAP fructose.

We’ll be using two cups of broccoli total, which works out to about 50 g per serving. This is well within Monash’s recommended range.

We’ll also be using red bell peppers. Monash has recently updated the serving of red peppers. They used to be listed as “eat freely,” meaning you can eat as many as you want without adding to your FODMAP load.

According to the Monash app, red peppers are now low FODMAP in servings of 1/3 cups (43 g) per sitting. Servings of 1/4 pepper (57 g) are high in the FODMAP fructose.

We’ll be using 3/4 cups of red pepper which works out to 32 g per serving. This is well within Monash’s new recommended range.

Last but not least, rice vinegar! We’ll be using tbsp of rice vinegar total. This won’t add anything notable to your FODMAP load.

Monash has determined that rice vinegar is low FODMAP in servings of 2 tbsp (240 g) per sitting. Though they don’t list a maximum serving size.

You could even get creative and add some more toppings to this shrimp lo mein recipe like snow peas, red bell pepper, or bean sprouts. Just make sure you are staying well within Monash’s recommended range.

FODMAP math

Wondering how this easy low FODMAP shrimp lo mein stacks up? Check out the notes below to see how many servings of each FODMAP group are in 1/4 of this recipe.

Fructose = 1.5
Lactose = 0
Fructan = 0.5
GOS = 0
Polyol = 0

You might also like one of these:

• Low FODMAP Ramen Noodles Looking for some serious comfort food? Savour this tasty low FODMAP ramen with charred pork right from home!
• Low FODMAP Ham and Havarti Crepes Want to feel fancy without all the effort? Unleash your inner foodie with these simple ham and havarti crepes!
• Low FODMAP Buffalo Wings Whether you’re gearing up for game day or settling in for a cozy backyard BBQ, these easy buffalo chicken wings will be the talk of your table.