This stir fry sauce brings rich umami flavor with a touch of sweetness. It’s made with Monash-approved ingredients like pure maple syrup and low fermentable stock. The texture is silky from cornstarch, and it coats vegetables or proteins beautifully. It’s a tummy-friendly, IBS-friendly option for quick weeknight meals.

Ingredients Needed:

1 tsp grated fresh ginger: adds warm, zesty flavor.
½ cup (120 ml) low FODMAP stock: made from approved stock cubes.
1 tbsp cornstarch: thickens the sauce.
½ cup (120 ml) low sodium, gluten-free soy sauce: FODMAP-safe, umami-rich.
1 tsp sesame oil: adds nutty flavor.
½ tbsp rice vinegar: for a light tang.
1 tbsp pure maple syrup: natural sweetness, FODMAP-safe.

How To Make Low FODMAP Stir Fry Sauce:

Prep the Ginger:
Grate the fresh ginger and set aside.

Mix the Cornstarch Slurry:
In a small bowl, stir cornstarch with a splash of water until smooth.

Combine Ingredients:
Add the stock, soy sauce, sesame oil, rice vinegar, maple syrup, and grated ginger into a mixing bowl. Stir in the cornstarch slurry and mix well.

Store:
Pour into a clean, sealed jar or bottle. Keep refrigerated for up to 1 week.

Recipe Tips:

Use Monash-tested soy sauce for a bloat-free result.
Always choose pure maple syrup, not syrup blends.
Shake before using – the cornstarch may settle.
For thicker sauce, heat it gently before serving.
Great for IBS-friendly stir fry with chicken, tofu, or veggies.

How to Store & Reheat:

Room Temperature: Not recommended.
Fridge: Store up to 7 days in a sealed container.
Freezer: Not ideal—cornstarch may separate. Best used fresh or refrigerated.

Nutrition Facts (approx. per serving – 1/8 of recipe):

Calories: 25
Sodium: 330 mg
Protein: 1 g
Fat: 0.5 g
Carbs: 5 g
Fibre: 0 g
Sugar: 3 g

FAQs:

What stir fry sauce is Low FODMAP?
A Low FODMAP stir fry sauce uses ingredients like gluten-free soy sauce, pure maple syrup, and low FODMAP stock to be gentle on digestion and safe for sensitive stomachs.

Is soy sauce OK for Low FODMAP?
Yes, but only if it’s gluten-free and used in moderate amounts. Soy sauce made from soybeans and wheat can be high FODMAP in large servings.

Can I use garlic in Low FODMAP stir fry sauce?
No, garlic is high in FODMAPs. Instead, use garlic-infused oil for flavor without the fermentable carbs.

How long does homemade Low FODMAP stir fry sauce last?
Up to 1 week in the fridge in a sealed container.

Can I freeze this sauce?
Freezing isn’t recommended as the texture may change due to cornstarch. Make fresh or refrigerate.

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