Warm up with a bowl of hearty low FODMAP beef stew. This FODMAP-friendly twist on the cool-weather classic can be made using either a slow cooker or Instant Pot.
There’s something just so satisfying about enjoying a hearty bowl of flavorful stew when the leaves start the turn, and the temperature starts to drop.
Many traditional stew recipes, although delicious, use high FODMAP ingredients like garlic or onion and can take hours to cook on the stove.
This low FODMAP beef stew recipe features classic ingredients like beef, carrots, and potatoes. Even without onion or garlic, this stew is packed with flavor thanks to umami-rich ingredients like bacon, red wine, and tomato paste.
An Instant Pot or slow cooker can be used to make this recipe. These are some of my favorite kitchen tools, and I think they can make cooking a little easier and more hands-off.
Shopping list
To make this beef stew, add these ingredients to your shopping list:
- Garlic-infused oil - 1 tablespoon
- Lower sodium bacon - 2 slices
- Stew meat or boneless beef chuck - 1 to 1 ½ pounds
- Tomato paste - 2 tablespoons
- Dry red wine like Cabernet Sauvignon - ½ cup (or additional low FODMAP broth)
- Cornstarch - 1 tablespoon
- Low FODMAP broth - 2 cups (I used Fody Foods Veggie Broth)
- Reduced-sodium soy sauce - 2 tablespoons (or tamari for gluten-free)
- Baby potatoes - 2 cups (about ¾ pound)
- Baby carrots - 1 ½ cups (about ½ pound)
- Fresh thyme leaves - 1 tablespoon (or 1 teaspoon dried thyme)
Optional Garnishes: Chopped fresh parsley or sliced green onion tops (green parts only)
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Carrots are a FODMAP-free food. Enjoy according to your appetite.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Low FODMAP broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic and onion. Read labels and avoid products containing these high FODMAP ingredients. My go-to is Fody's Low FODMAP Veggie Broth but you can find other options here.
Potatoes are a FODMAP-free food with or without the skin. Keeping the skin adds a little extra low FODMAP fiber.
Red wine is low FODMAP in servings of 1 glass: 5 ounces or 150 mL. Please enjoy responsibly. Alcohol can be a non-FODMAP for some people with IBS. Avoid if you have concerns.
Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.
To help prevent dishes from getting too salty, I often prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrate) levels.
Tomato paste is low FODMAP in servings of 2 tablespoons or 28 grams.
Optional garnishes
Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.
Instructions
You can make this recipe in the slow cooker or Instant Pot. I’ve included the process shots of the slow cooker method below. Find the Instant Pot instructions in the recipe card at the end of this post.
Overall, the main differences between using a slow cooker and a pressure cooker are:
- For the slow cooker method, a skillet is used to crisp the bacon, sear the beef, and prep the liquid. For the Instant Pot method, everything is done in the multi-function pressure cooker.
- For the Instant Pot method, the cornstarch is saved for the very last step. In the slow cooker method, the cornstarch is added with the other liquid ingredients.
To make this low FODMAP beef stew in the slow cooker, simply:
Cook the bacon. Heat a large skillet over medium heat. Add olive oil and bacon. Cook until the bacon is crisp. Using tongs, remove the bacon from the skillet and transfer to the slow cooker.
Sear the cubed beef. To the warm skillet, add the beef cubes. Sear on each side until just browned, about 1 minute per side. Transfer the browned beef and any remaining cooking fat to the slow cooker.
Prep the liquid. To the now-empty skillet, add the tomato paste and red wine. Whisk and gently release any browned bits from the bottom or sides of the pan. Slowly add in the cornstarch slurry, low FODMAP broth, and soy sauce, whisking until smooth. Transfer the liquid to the slow cooker.
Add the veggies and cook. To the slow cooker, add the baby potatoes, baby carrots, and thyme. Stir to mix. Cook on low for 6-8 hours, high for 4-5 hours, or until the beef and veggies are tender. Season to taste with salt and pepper.
Serve. Serve this low FODMAP beef stew warm topped with optional chopped parsley or sliced green onion tops. The tops, or green parts, of the green onion are low in FODMAPs.
Serving Suggestions
We each have unique nutritional needs. If you're looking to add extra food to this low FODMAP meal, consider adding a serving of:
Low FODMAP Fruit: Oranges and clementines are a couple of FODMAP-free fruits. Check the Monash FODMAP app for more options.
Low FODMAP Dairy: Enjoy a glass of lactose-free milk or a little low FODMAP cheese (like Cheddar, Swiss, or Parmesan).
Similar recipes
Try a bowl of one of these FODMAP-friendly soup favorites:
- Turkey Chili with Sweet Potatoes and Lentils
- Chicken Enchilada Soup (Slow Cooker or Instant Pot)
- Greek Lemon Chicken Soup
Recipe
Low FODMAP Beef Stew
- Total Time: 8 hours 15 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Warm up with a bowl of hearty low FODMAP beef stew. This FODMAP-friendly twist on the cold-weather classic can be made using either a slow cooker or Instant Pot.
Ingredients
- 1 tablespoon garlic-infused olive oil
- 2 slices lower sodium bacon, diced
- 1 to 1 ½ pounds stew meat or boneless beef chuck, cut into 1-inch cubes
- 2 tablespoons tomato paste
- ½ cup dry red wine, like Cabernet Sauvignon (or additional low FODMAP broth)
- 1 tablespoon cornstarch mixed into 1 tablespoon cold water (save for the final step, if using an Instant Pot)
- 2 cups low FODMAP broth (I like Fody Foods Vegetable Soup Base)
- 2 tablespoons reduced-sodium soy sauce (or tamari for gluten-free)
- 2 cups (about ¾ pound) quartered baby potatoes
- 1 ½ cups (about ½ pound) baby carrots
- 1 tablespoon minced fresh thyme leaves or 1 teaspoon dried thyme
- Salt and pepper
Optional Garnishes: Fresh chopped parsley or sliced green onion tops (green parts only)
Instructions
- Heat large skillet over medium heat. Add olive oil and bacon. Cook until bacon is crisp. Using tongs, remove the bacon from the skillet and transfer to the slow cooker.
- To the warm skillet, add the beef cubes. Sear on each side until just browned, about 1 minute per side. Transfer the browned beef and any remaining cooking fat to the slow cooker.
- To the now-empty skillet, add the tomato paste and red wine. Whisk and gently release any browned bits from the bottom or sides of the pan. Slowly add in the cornstarch slurry, low FODMAP broth, and soy sauce, whisking until smooth. Transfer the liquid to the slow cooker.
- To the slow cooker, add the baby potatoes, baby carrots, and thyme. Stir to mix. Cook on low for 6-8 hours, high for 4-5 hours, or until the beef and veggies are tender. Season with salt and pepper to taste.
- Serve warm with optional garnishes.
Instant Pot
- Press the “Saute” setting on the Instant Pot. Once hot, add olive oil and bacon. Cook until the bacon is crisp. Using tongs, remove the bacon from the Instant Pot and set aside.
- Add the beef cubes to the Instant Pot and sear on each side until just browned, about 1 minute per side. It may help to do this step in batches, using additional cooking oil, as needed, to prevent burning. Using tongs, remove seared beef cubes and set aside.
- Add the tomato paste and red wine to the Instant Pot. Whisk until smooth while gently scraping the bottom and sides of the Instant Pot to release any of the browned bits. This helps to release flavor, as well as, prevent a “Burn” message from appearing while cooking with the Instant Pot.
- Cancel the “Saute” setting. Add in the low FODMAP broth, soy sauce, baby potatoes, baby carrots, bacon bits, seared beef cubes, and thyme. Stir to mix.
- Place the lid on top of the Instant Pot and secure. Set vent to “Sealing”. Select the “Manual” setting on the Instant Pot. Adjust the time to 30 minutes on “High Pressure” and cook. Allow the pressure to naturally release for 10 minutes before carefully switching the vent to “Venting” and releasing any remaining pressure.
- Prepare the cornstarch slurry and stir into the stew to slightly thicken. Season with salt and pepper to taste.
- Serve warm with optional garnishes.
Storage: Refrigerate leftovers in airtight containers for up to 3 days.
Notes
Low FODMAP Serving: One serving (about 1 ¼ cup) of this recipe contains low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
- Prep Time: 15 minutes
- Cook Time: 8 hours
- Category: Main Dish
- Method: Slow Cooker, Instant Pot
- Cuisine: American
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Lena says
I made this tonight and it is now our favorite beef stew recipe. I made no substitutes and the only change to the preparation method I made was to cook the beef for 15 min on high pressure (instant pot) and then added the potatoes and carrots for the remaining 15 min on high pressure. I made this change after reading a review about the vegetables being overcooked. They were still a little well done but delicious nonetheless. Next time, I will try cooking the beef only for 20 min and add the vegetables for the last 10 min.
Katie says
This recipe is phenomenal! My bf was just seen by a GI specialist who recommended a low Fodmap diet and we stumbled on your excellent blog. Already a big fan and can’t wait to make more of your recipes!!!
Fodmap or not, this recipe is definitely a keeper and will join our regular rotation. It was sensational and super easy too!
Jennifer Buck says
Hi! Love the recipe. Delicious! I applaud you! I have been following a very careful diet, working my way up from one brand of very simple, clean as in doesn't have sugar onions and garlic, bone broth, to carrots, squash, sweet potatoes, green beans, chicken, beef, oatmeal, baked blueberries, corn chips, GF sourdough, and so on! This is the first actual recipe that goes beyond those ingredients that I have tried and now I have slightly painful, moderately bloated, bubbly guts and know that something in it was a bad option. Ugh! Bacon, tomato paste, wine? Those are the only "new" options here. I didn't even eat a whole bowl! It seemed so fail proof! I didn't even use the infused oil.... BAck to the drawing board! Will make it again though and I cannot thank you enough for your awesome recipes.
Em Schwartz, MS, RDN says
Hi Jennifer, I'm sorry to hear that you experienced symptoms. Triggers for digestive symptoms can be tricky to pinpoint and FODMAPs may not always be the culprit. I would strongly encourage you to seek out the guidance of a (digestive health) dietitian to provide you with more personalized recommendations and help you on your digestive health journey. Monash has a list of dietitians that might help guide your search. Wishing you the best, -Em
Sarah says
This was delicious! My husband didn’t even miss the onions!
Em Schwartz, MS, RDN says
Thank you for sharing, Sarah! Glad to hear you and your husband enjoyed it. 🙂
Michele says
It was sooooooo good! I just started my low FODMAP diet and I am so glad I found your website! This stew was amazing! I even gave some to my brother (who is not on the diet) and he loved it! THANK YOU!!
Em Schwartz, MS, RDN says
Thank YOU, Michele! I'm glad to hear you enjoyed this recipe and I really appreciate you taking the time to share.
Darlene Karpienko says
Too thin but delicious ty
Em Schwartz, MS, RDN says
Thanks for sharing your thoughts, Darlene. I'm curious. Did you happen to make this in the slow cooker or Instant Pot? Regardless, more cornstarch can be added if you prefer a thicker stew. Best, -Em
Connie says
Absolutely wonderful flavor!
Kayla says
I've been struggling to find Low Fodmap recipes. I finally made this stew last night, only thing I didn't add is tomato past, and it was AMAZING!!! I've had lots of stews before and this made the top list. I sent the recipe to my grandparents and they will be making it as well. Even when I can have fodmap foods again, I'll be making this. It's so simple, but full of flavor.
Mara says
Started doing low FODMAP with recent colitis flare and this was the first recipe I made. WOW! So delicious! My partner loves it too, so much so that he actually got groceries and cooked in order to have this for dinner! Third time round and we have tried with thyme (delicious), oregano (good) and rosemary (great!). Thank you for all of the wonderful recipes!
Jess says
I just started a low FODMAP diet a week ago and this was the first recipe I made. I used an insta pot. I also only had Fody Chicken base and was worried it would somehow ruin the stew. It was insanely good! I had a bowl last night and I’m probably going to have more for breakfast. The beef fell apart in my mouth, despite using somewhat tough, fatty stew meat. I already know this will be a repeat for me, even if I end up not having to omit certain typical FODMAP foods in the future.
Kate says
Hi Em, just wondering if vegetable broth would go ok? We are loving your recipes
Em Schwartz, MS, RDN says
Hi Kate, Yes! In fact, I tend to use Fody's low FODMAP veggie broth for most recipes calling for broth in my "everyday" life.
Cece says
Someone help a girl out, I LOVE this recipe and have made it twice in 2 weeks but every dang time I come to find out the instant pot doesn’t count down? What am I doing wrong? Everytime I go back to check it still says 30 🤣😂 is it not supposed to count down? It’s so confusing
Em Schwartz, MS, RDN says
Hey Cece! I think that means your Instant Pot isn't coming to or holding the pressure it needs to start cooking. First, I'd check to see if the silicone ring on your lid is all the way pushed in and in the correct place. Otherwise, if you've used your Instant Pot a lot, it might also mean you need to replace the silicone ring because they can wear out over time. Hope that helps! -Emily
Natalie says
I made this for my boyfriend who recently was diagnosed with IBS and is extremely lactose intolerant. I doubled the amount for extra leftovers and he ate it all within a couple days! A week later hes saying that he craves it again and wants more... and to be honest; I've been craving it too! SOOOOO good! Thank you for this wonderful recipe!!!
Em Schwartz, MS, RDN says
Thank you, Natalie! I appreciate you taking the time to share and am thrilled to hear you and your boyfriend loved this recipe, too!
Emily says
Wonderful rich flavors! I used Josh Cellars Cabernet Sauvignon in this stew and the results were amazing!
Em Schwartz, MS, RDN says
Yay! So glad you liked this, Emily! I appreciate you taking the time to share your experience! 🙂
Samantha says
Super easy in the instant pot and really tasty! I added oyster mushrooms and omitted the corn starch since I’m not big on thickening products, and it was delicious! The carrots and potatoes were overdone, but that didn’t take away from the yummy taste.
Em Schwartz, MS, RDN says
Love the oyster mushroom addition! Thanks for sharing, Samantha.
Katlin says
Is there an ingredient you can recommend to replace the garlic-infused olive oil?
Em Schwartz, MS, RDN says
Great question, Katlin! If you don't have garlic-infused olive oil, an alternative is sauteeing halved garlic cloves in olive (or other) oil for a couple of minutes to infuse the oil and then remove the garlic pieces BEFORE proceeding with the recipe. This gives you flavor without the FODMAPs. If you're interested, I have more info about why this is FODMAP-friendly in my Low FODMAP Garlic and Onion Substitutes post. 🙂
Dave says
Hi Em,
Wish I had an email to ask you questions...but outside of that, I just started seeing a dietitian who doesn't seem to know much about low FODMAP. She gave me some literature to look at it. One of the foods listed as high FODMAP was tomato paste. I see that it's included in this recipe. Have you heard of tomato paste as being high FODMAP?
Em Schwartz, MS, RDN says
Hi Dave, Monash University (the creator of the low FODMAP diet) has laboratory-tested tomato paste and it is low FODMAP in servings up to 2 tablespoons. Unfortunately, low FODMAP lists are frequently out of date and often depict a more restrictive picture than necessary. I invite you to check out the Monash University FODMAP phone app. It costs less than $10 (which helps to fund further research) and has the most up-to-date information about the low FODMAP diet and servings of foods. -Em