Cooking for the Sensitive Gut

Fried rice with sesame beef and vegetables

A stir fry is a useful dish to make if you have a sensitive gut because you can tailor the ingredients to suit you. Rice is low in fermentable carbohydrates (FODMAPS) and can be tolerated by most people. You might like to try some of the whole grain rice for a change. We love black rice and red Carmargue rice. Both are a little more expensive but they do taste good and are a very natural nutritious ingredient too. They also look really attractive.

Use the tops of spring onions and garlic infused oil to give the stir fry a good flavour.Add grated fresh ginger to really make this dish taste good. Fish sauce, oyster sauce and soy sauce can all be used as they are low in FODMAPS but do check the label for onion, garlic, wheat and barley.

This stir fry is a nutritionally balanced dish. It contains some starchy carbohydrate, a mixture of vegetables and a portion of meat, fish or tofu. Don’t be tempted to add too much oil though as this can trigger symptoms and spasms in the gut  known as the gastrocolonic response.

This is one of the fastest recipes in our book (have you got your copy yet?).  It has lovely vibrant colours and fabulous flavours but be sure to use a very good quality, tender cut of steak.

Beef stir fry-2


Serves 4 

Takes 10 minutes to prepare

15 minutes to cook

  • 2 tbsp rapeseed or other light flavoured cooking oil
  • 1 clove garlic, sliced
  • 200 g/ 7 oz sirloin steak, trimmed and sliced into thin strips 1 cm/ ½  wide
  • 2 tbsp dark soy sauce
  • walnut size piece of ginger, peeled and grated
  • 1 tbsp sesame seeds
  • 250 g /9 oz long grain rice
  • ¼  tsp salt
  • 1 red pepper, seeds removed and cut into strips
  • 1 tbsp chives chopped
  • 100 g/4oz green beans, cut into 5 cm/2 in lengths
  • 8 water chestnuts, sliced
  • 1 tbsp chopped coriander


Warm the olive oil in a wok and cook the garlic until it is just beginning to brown. Discard the garlic and leave the oil to cool a little. Place the strips of steak in a bowl with 1 tbsp garlic infused oil, soy sauce, ginger and sesame seeds. Mix these ingredients together and leave to marinade for 10 minutes.

Place the rice in a saucepan with twice the volume of water and a pinch of salt. Bring the water to the boil, reduce to a gentle simmer and place a lid on the saucepan. Simmer the rice very gently for 12 minutes. Half way through the cooking time quickly lift the lid and add the green beans to the rice so they can steam.  Replace the lid and continue cooking.

Heat the remaining oil in the wok and stir fry the strips of red pepper until soft. Add the beef strips and fry briskly for two minutes, followed by the cooked rice and green beans. Toss the contents of the wok together, scraping up any residue on the base. Add the water chestnuts and any leftover marinade. Stir fry for a further two minutes. Scatter the chopped coriander and chives into the wok and serve with some extra soy sauce if required.

Try this:

You can vary this recipe by:

  • Replacing steak with, pork or prawns or a combination of two of these ingredients.
  • By adding more vegetables, tofu or nuts for vegetarians.

Our book is available now from Amazon and major book shops.

Cover for the book from Pavilion

You will find further information about how to manage your sensitive gut at The IBS Network

IBSLogowithstrap March 2011

This entry was written by Joan Ransley and published on February 27, 2016 at 9:39 am. It’s filed under Uncategorized. Bookmark the permalink. Follow any comments here with the RSS feed for this post.

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