Plate of low FODMAP Mongolian beef and rice with soy sauce.

What we love about this sticky low FODMAP fakeaway

When you are on the Low FODMAP diet, ordering a Chinese takeaway can feel impossible due to the frequent use of garlic and onion powders in sauces. This Mongolian Beef recipe is the ultimate "relief" meal. It delivers the glossy, sticky texture and deep umami flavour of the original dish using only gut-safe ingredients. By slicing the beef thinly, you ensure a tender result that cooks in just a few minutes.

Dietitian Approved: This recipe is from the IBS Coach: FODMAP Diet Plan app. The beginner friendly, complete fodmap plan to feel good again. We highly recommend it.

Better than Takeaway: Not only is this safer for IBS, but it’s also faster than delivery. From pan to plate in under 20 minutes.

Why it’s an IBS Friendly Recipe

The Ginger Base: Fresh ginger is a powerhouse for digestion and provides a warm, spicy depth that replaces the need for garlic. It is strictly low FODMAP and very soothing for sensitive systems.

Spring Onion (Green Only): We use only the green stalks, which are low in fructans. They provide that essential "onion" aesthetic and fresh bite without the fermentation that causes gas.

Corn Flour Thickener: Instead of using wheat-based thickeners, we use corn starch (corn flour). It is naturally gluten-free and creates that signature "velvety" sauce texture.

Five Spice Magic: Chinese Five Spice is a blend of star anise, cloves, cinnamon, Sichuan pepper, and fennel seeds—all of which are low FODMAP. It adds immense complexity without hidden triggers.

Mongolian Beef Low FODMAP Ingredients

Serves: 4

Total Time: 20 minutes

Difficulty: Easy

4 Beef Steaks
200g White Rice
1 tsp Chinese Five Spice
2 tbsp Fresh Ginger (grated)
2 tbsp Brown Sugar
8 tbsp Soy Sauce
4 tbsp Toasted Sesame Oil
240ml Water
2 tsp Corn Flour (Corn starch)
1 bunch Spring Onions (Green parts only)

Step By Step Instructions

1. Cook the white rice in salted boiling water following the packet instructions.

2. Cut the beef steaks into extra-thin slices. For the best texture, slice against the grain into roughly ¼ cm (⅛ inch) strips.

3. Finely chop the green parts of the spring onions. Discard the white bulbs as these are high in FODMAPs.

4. In a small cup, mix the water with the corn flour. Stir well until no lumps remain and set aside.

5. Heat the toasted sesame oil in a deep pot or wok over medium heat. Add the grated ginger, soy sauce, brown sugar, and Five Spice. Stir for 30 seconds until the sugar begins to dissolve and the ginger smells fragrant.

6. Pour the water and corn flour slurry into the pot.

7. Add the beef slices and bring the mixture to a boil. Stir constantly for about 2 minutes. The beef should be just cooked through, and the sauce should become thick and glossy.

8. Add the spring onion greens, stir through for 10 seconds, and remove from the heat immediately.

9. Pile the sticky beef over the fluffy white rice.

For more recipes like this, get the IBS Coach: FODMAP Diet Plan app.

Frequently asked Low FODMAP Questions

Sirloin or rump steaks are ideal. Because the beef is sliced so thinly and cooked quickly in the sauce, even leaner cuts remain tender. If you use a tougher cut like flank, ensure you slice it very thinly across the grain.
Standard soy sauce contains small amounts of wheat but is generally considered low FODMAP in small servings. However, if you are strictly gluten-free or Coeliac, use Tamari, which is a wheat-free alternative with a very similar flavour.