Chow mein revolution: unlocking low fodmap chinese cravings
What To Know
- Can I use wheat noodles in low FODMAP chow mein.
- Can I use regular soy sauce in low FODMAP chow mein.
- Is it safe to eat chow mein from a restaurant on a low FODMAP diet.
Chow mein, a beloved Chinese dish, tantalizes taste buds with its savory flavors. However, for those adhering to a low FODMAP diet, the question arises: “Is chow mein low FODMAP?” This blog post delves into the intricacies of FODMAPs and unravels the mystery surrounding the FODMAP content of chow mein.
What are FODMAPs?
FODMAPs are a group of fermentable carbohydrates that can cause digestive distress in people with irritable bowel syndrome (IBS). FODMAPs include:
- Fructose
- Oligosaccharides
- Disaccharides
- Monosaccharides
- Polyols
Chow Mein Ingredients and FODMAP Content
Chow mein typically consists of noodles, vegetables, and a savory sauce. Let’s examine the FODMAP content of each component:
Noodles:
- Wheat noodles: High in FODMAPs
- Rice noodles: Low in FODMAPs
- Quinoa noodles: Low in FODMAPs
Vegetables:
- Cabbage: Low in FODMAPs
- Carrots: Low in FODMAPs
- Celery: Low in FODMAPs
- Onions: High in FODMAPs
- Garlic: High in FODMAPs
Sauce:
- Soy sauce: High in FODMAPs
- Hoisin sauce: High in FODMAPs
- Fish sauce: Low in FODMAPs
- Oyster sauce: Low in FODMAPs
Modifying Chow Mein for a Low FODMAP Diet
To enjoy chow mein on a low FODMAP diet, consider the following modifications:
- Use low FODMAP noodles: Opt for rice or quinoa noodles instead of wheat noodles.
- Choose low FODMAP vegetables: Stick to vegetables like cabbage, carrots, and celery.
- Limit high FODMAP sauces: Use fish sauce or oyster sauce sparingly, or consider making your own FODMAP-friendly sauce.
Low FODMAP Chow Mein Recipe
Ingredients:
- 1 package of rice noodles
- 1 cup of shredded cabbage
- 1/2 cup of sliced carrots
- 1/2 cup of sliced celery
- 1/4 cup of fish sauce
- 1/4 cup of oyster sauce
- 1 tablespoon of sesame oil
- Salt and pepper to taste
Instructions:
1. Cook the noodles according to the package directions.
2. Heat the sesame oil in a large skillet over medium heat.
3. Add the cabbage, carrots, and celery to the skillet and sauté until tender.
4. Add the noodles, fish sauce, and oyster sauce to the skillet.
5. Cook for 5-7 minutes, or until the sauce has thickened.
6. Season with salt and pepper to taste.
Other Low FODMAP Chinese Dishes
Besides modified chow mein, several other low FODMAP Chinese dishes include:
- Steamed rice
- Stir-fried vegetables
- Wonton soup (without noodles)
- Egg foo yung
- Fried rice (made with low FODMAP ingredients)
The Bottom Line: Embracing Chow Mein on a Low FODMAP Diet
With careful modifications, chow mein can be enjoyed as a satisfying and FODMAP-friendly dish. By using low FODMAP noodles, vegetables, and sauces, you can savor the flavors of this classic Chinese dish without compromising your digestive well-being.
Frequently Asked Questions
1. Can I use wheat noodles in low FODMAP chow mein?
No, wheat noodles are high in FODMAPs and should be avoided.
2. What vegetables should I avoid in low FODMAP chow mein?
Onions and garlic are high in FODMAPs and should be omitted.
3. Can I use regular soy sauce in low FODMAP chow mein?
No, regular soy sauce is high in FODMAPs. Use fish sauce or oyster sauce instead.
4. Is it safe to eat chow mein from a restaurant on a low FODMAP diet?
It’s best to avoid restaurant-made chow mein as it often contains high FODMAP ingredients.
5. Can I make my own low FODMAP chow mein sauce?
Yes, you can make a low FODMAP sauce using fish sauce, oyster sauce, and other FODMAP-friendly ingredients.