Low FODMAP Pho

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This comforting bowl of pho uses a homemade FODMAP-safe broth infused with spices like star anise and cinnamon. Thinly sliced beef cooks right in the bowl under hot broth, and toppings like Thai basil, scallions, and lime make it bright and zesty. All ingredients are carefully chosen to be digestive-friendly and easy on the stomach.

Ingredients Needed:

For the Soup:

• 1/3 lb beef (eye of round, filet mignon, or London broil): thinly sliced, FODMAP-free.
• 2 large leeks (green tops only): charred for flavor.
• 2-inch piece fresh ginger: adds warmth.
• 8 cups Low FODMAP beef stock: homemade or Monash-approved store-bought.
• 4 whole cloves: sweet spice.
• 2 whole star anise: traditional pho flavor.
• 1 cinnamon stick (3-inch): subtle spice.
• 1 tsp coriander seed: earthy flavor.
• 1 tsp fennel seed: gentle sweetness.
• 2 Tbsp fish sauce: adds umami.
• 1 tsp sugar (optional): balances broth.

For the Noodles & Toppings:

• 1 lb rice noodles (1/8–1/4 inch wide): FODMAP-safe.
• 4 cups mung bean sprouts: crunchy, IBS-friendly.
• ½ cup scallion greens: chopped, no white parts.
• ¼ cup fresh cilantro leaves: adds freshness.
• Fresh mint & Thai basil: optional, bright herbs.
• Red Thai chili (optional): sliced, spicy kick.
• Lime wedges: to squeeze before serving.

How to Make Low FODMAP Pho:

Prep the Toppings:
Rinse and set out mint, Thai basil, and sliced chilies on a plate. Set aside extra bean sprouts for serving.

Freeze the Beef:
Place beef in the freezer for 20 minutes. This helps you slice it ultra-thin.

Char the Leek Greens and Ginger:
Using tongs, char leek tops and ginger over a gas flame or under a broiler. Rotate until blackened. Cool, peel off char, and chop roughly.

Make the Broth:
In a large pot, combine beef stock, chopped leeks and ginger, and all spices. Cover and simmer gently for 1 hour.

Soak the Noodles:
Place noodles in hot water for 15 minutes until softened. Drain and set aside.

Slice the Beef:
Remove from freezer and slice against the grain into paper-thin pieces. Let reach room temp.

Strain and Season the Broth:
Strain broth to remove solids. Return to pot and season with fish sauce and optional sugar. Keep warm.

Blanch the Sprouts & Cook Noodles:
Boil water in a separate pot. Blanch bean sprouts for 10–15 seconds. Set aside. Add noodles and cook until just tender. Drain well.

Assemble the Pho:
Warm soup bowls. Place noodles in each, then top with raw beef and blanched sprouts. Ladle boiling broth over the top to cook beef. Garnish with scallions, cilantro, lime, and optional toppings.

Recipe Tips:

• Use only green leek tops to keep it Low FODMAP.
• Charred ginger and leeks add depth without garlic or onion.
• Slice beef as thin as possible so it cooks in the broth.
• Use Monash-approved beef stock for best results.

How to Store & Reheat:

• Fridge: Store broth separately for 3–4 days. Reheat to boiling before serving.
• Noodles: Store cooked noodles separately and reheat in hot water.
• Freezer: Broth can be frozen up to 2 months.

Nutrition Facts (Per Serving – approx.):

• Calories: 450
• Sodium: 700 mg
• Protein: 28 g
• Fat: 10 g
• Carbs: 60 g
• Fibre: 2 g
• Sugar: 3 g

FAQs:

Is pho Low FODMAP?
Traditional pho contains onion and garlic. This version uses leek greens and ginger for flavor, making it safe for IBS-friendly eating.

Can I use store-bought beef stock?
Yes, if it’s certified Low FODMAP. Check for onion/garlic in the ingredients.

Is fish sauce Low FODMAP?
Yes, in small amounts like this recipe. Always use a clean-label brand.

What part of the leek is Low FODMAP?
Only the dark green tops. Discard the white parts—they’re high FODMAP.

Try More Recipes:

• Low FODMAP Lemonade
• Low FODMAP Gingerbread Cookies
• Low FODMAP Caramel