Craving laksa? try this low fodmap version that won’t trigger your ibs

Laksa, a tantalizing Southeast Asian delicacy, has long been a culinary enigma for individuals with sensitive stomachs. The presence of garlic and onion, notorious FODMAP triggers, has cast a shadow of doubt over its suitability for those adhering to a low FODMAP diet. However, with careful ingredient selection and preparation techniques, it is possible to enjoy this flavorful dish without compromising digestive well-being.

Understanding FODMAPs

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can cause digestive discomfort in individuals with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders. They are commonly found in foods such as garlic, onion, wheat, and certain fruits and vegetables.

Navigating Laksa Ingredients

Garlic and Onion

Garlic and onion are the primary FODMAP culprits in laksa. To make laksa low FODMAP, it is essential to omit these ingredients or use low FODMAP substitutes.

Coconut Milk

Coconut milk is a key ingredient in laksa, and fortunately, it is low in FODMAPs. However, it is important to check the label for added sugars or preservatives that may contain high FODMAP ingredients.

Shrimp Paste

Shrimp paste adds a savory depth to laksa, but it is high in FODMAPs. To make laksa low FODMAP, use a low FODMAP substitute such as anchovy paste or fish sauce.

Other Ingredients

Most other ingredients in laksa, such as noodles, vegetables, and spices, are naturally low in FODMAPs. However, it is always advisable to check the labels of processed ingredients to ensure they do not contain hidden FODMAPs.

Low FODMAP Laksa Recipe

Ingredients:

• 1 can (13.5 oz) low FODMAP coconut milk
• 1 cup low FODMAP vegetable broth
• 1 tablespoon low FODMAP shrimp paste substitute (e.g., anchovy paste)
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon red chili flakes
• 1/4 cup chopped low FODMAP vegetables (e.g., carrots, celery)
• 1/2 pound shrimp, peeled and deveined
• 1/2 pound firm tofu, cubed
• Low FODMAP noodles (e.g., rice noodles)

Instructions:

1. In a large pot or Dutch oven over medium heat, combine the coconut milk, vegetable broth, shrimp paste substitute, turmeric, cumin, coriander, and chili flakes.
2. Bring to a simmer, reduce heat to low, and cook for 15 minutes.
3. Add the vegetables and cook for 5 minutes, or until softened.
4. Add the shrimp and tofu and cook until the shrimp are pink and the tofu is heated through, about 5 minutes.
5. Serve over low FODMAP noodles.

Tips for Making Low FODMAP Laksa

• Use only low FODMAP ingredients.
• Check food labels carefully for hidden FODMAPs.
• Start with small portions and gradually increase as tolerated.
• Listen to your body and stop eating if you experience any digestive discomfort.

What to Look for in Low FODMAP Laksa

When ordering laksa from a restaurant, be sure to inquire about the ingredients used. Ask if the chef can omit or substitute high FODMAP ingredients with low FODMAP alternatives.

Who Should Avoid Low FODMAP Laksa?

Individuals with severe FODMAP intolerance or fructose malabsorption should avoid consuming laksa, even if it is prepared with low FODMAP ingredients.

Alternatives to Laksa for Low FODMAP Diets

If you are unable to tolerate low FODMAP laksa, there are several alternative dishes that you can enjoy:

• Pho: A Vietnamese noodle soup that is typically low in FODMAPs.
• Tom Yum Soup: A Thai soup made with low FODMAP ingredients such as lemongrass, galangal, and kaffir lime leaves.
• Green Curry: A Thai curry dish that can be made low FODMAP by omitting garlic and onion.

Beyond Laksa: Exploring Low FODMAP Asian Cuisine

The low FODMAP diet does not have to be restrictive. There are many delicious Asian dishes that can be enjoyed while adhering to this diet. With a little creativity and careful ingredient selection, you can explore a world of culinary delights without compromising your digestive well-being.

Questions You May Have

Q: What is the serving size for low FODMAP laksa?
A: The serving size for low FODMAP laksa is approximately 1 cup.

Q: Can I use any type of noodles for low FODMAP laksa?
A: Yes, you can use any type of low FODMAP noodles, such as rice noodles, soba noodles, or quinoa noodles.

Q: Can I add vegetables to low FODMAP laksa?
A: Yes, you can add low FODMAP vegetables, such as carrots, celery, or zucchini, to your laksa.