Low-FODMAP Mongolian Beef Recipe; Gluten-free, Dairy-free (2024)

FAQs

Does Mongolian beef contain gluten? ›

Mongolian beef is easy to convert to gluten free by using gluten-free soy sauce and gluten-free hoisen sauce. If you don't need gluten-free then you can use the regular versions.

Soy sauce is made from salt, water, wheat and soybeans. Soybeans are legumes high in a type of FODMAP known as galactooligosaccharides in their natural form; however, when they are processed and fermented to produce soy sauce, they become low FODMAP.

Soy products (for example, edamame, soybeans), black-eyed peas, cashews, chickpeas, hummus, kidney beans, lentils, pistachios FODMAP-Friendly Choices Choose these foods more often. nuts, pecans, pine nuts, walnuts, pumpkin seeds (1–2 Tbsp.), sesame seeds (1–2 Tbsp.), sunflower seeds (1-2 Tbsp.)

Chickpeas are generally a high FODMAP food due to their galacto-oligosaccharide (GOS) content. However, if you eat ¼ cup or less of canned chickpeas that have been rinsed and drained, they are actually low FODMAP. This is because FODMAPs are water-soluble and leach out of the chickpeas into the brine of the can.

Mongolian cuisine predominantly consists of dairy products, meat, and animal fats. The most common rural dish is cooked mutton. In the city, steamed dumplings filled with meat—"buuz"— are popular.

Yes. Mongolian Beef can be prepared gluten-free upon request. When dining in, please alert your server of any allergies before placing your order.

Many Asian dishes are FODMAP-friendly, as they include gluten-free Tamari Soy Sauce as a low-FODMAP alternative to typical soy sauce. Asian cuisines also typically call for low-FODMAP herbs and spices, such as lemongrass, turmeric and coriander.

Legumes, or beans, are often called the “musical fruit” because they contain indigestible saccharides. Baked beans, chickpeas, lentils and soybeans have high amounts. So IBS patients should avoid them, or eat them in very small quantities.

Recap. Soda and milk may aggravate your IBS. Better choices are unsweetened or lightly sweetened ice tea and alternative milks. Avoid soy milk and artificial sweeteners.

FODMAPs. Irritable bowel syndrome is a common disorder that affects the large intestine, or colon, and causes abdominal pain, bloating, and diarrhea. This disorder is not life-threatening, but it can be uncomfortable, and it can interfere with the quality of your life and wreak havoc on your gastrointestinal tract.

What foods are unlimited on low FODMAP diet? ›

This led to the hypothesis that a subgroup of IBS patients could develop mild immune or functional alterations in the absence of celiac disease. Gluten proteins are indeed insufficiently degraded by gut proteases, leaving undigested peptides that could trigger innate immune mechanisms that may be of importance in IBS.

Why is traditional hummus not low FODMAP? Hummus is typically made with dried rather than canned beans. Most dried beans are limited on the low FODMAP diet as they contain high amounts of fructans and GOS. These types of FODMAPs are water-soluble which is why well-rinsed, canned versions are usually better tolerated.

Low FODMAP foods to enjoy instead include:

Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries. Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.

Shop-bought hummus is not low FODMAP. It contains two types of FODMAPs, fructans and GOS. The high FODMAP content is mostly due to garlic, chickpeas, and tahini. However, you can still enjoy it on the low FODMAP diet, but with a few modifications.

Mongolian Sauce is made from San-J's famous Tamari Soy Sauce with 100% soybeans and no wheat content, certified gluten-free by the Gluten-Free Certification Organization and verified Non-GMO by the Non-GMO Project.

Mongolian beef is a dish from Taiwan consisting of sliced beef, typically flank steak, usually made with onions. The beef is commonly paired with scallions or mixed vegetables and is often not spicy. The dish is often served over steamed rice, or in the US, over crispy fried cellophane noodles.

Regular soy sauce is not gluten-free. Wheat is a primary ingredient in soy sauce, which surprises many people who are new to gluten-free diet. There are several gluten-free soy sauce options available that use rice instead of wheat.