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Low FODMAP Recipe : Healthy sweet and sour shrimp stir fry


3 tbsp groundnut oil

8 large shrimp, de-veined, shelled (leaving tails on), heads removed

1 tbsp grated fresh root ginger

1 red chilli, de-seeded and finely chopped

50g/2oz canned pineapple, drained and chopped

200ml/7fl oz pineapple juice

1 small handful chopped red and yellow pepper

1 small handful fresh beansprouts

salt and freshly ground black pepper

½ lime, juice only

Golden syrup, to taste

1 spring onion, finely sliced - green ends only

steamed jasmine rice, to serve


Heat a wok until smoking, then add two tablespoons of the groundnut oil. Add the shrimp and stir-fry for 3-4 minutes, or until the shrimp are pink and just cooked through. Remove from the wok and set aside.

Heat the remaining oil in the wok. Add the ginger and chilli and stir-fry for  2-3 minutes, or until softened.

Meanwhile, place the pineapple and the pineapple juice into a food processor and blend to a smooth purée. Pour the purée into the wok and simmer for 1-2 minutes.

Add the chopped peppers and beansprouts and stir well. Season, to taste, with salt and freshly ground black pepper, lime juice and golden syrup.

Return the shrimp to the wok and stir through the sauce. Sprinkle over the spring onions.

To serve, place equal amounts of the stir fry onto two plates and serve with steamed jasmine rice

Recipe from Good Food magazine

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FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose (galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols) such as sorbitol, mannitol, xylitol and maltitol.

The term FODMAP is an acronym, deriving from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols". The restriction of these FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome and other functional gastrointestinal disorders (FGID). The low FODMAP diet was developed at Monash University in Melbourne by Peter Gibson and Susan Shepherd.

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