Low FODMAP Shrimp Stir Fry with Bell Peppers

Low FODMAP Shrimp Stir Fry with Bell Peppers

  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 mins
  • Cook Time: 12 mins
  • Total Time: 22 minutes
  • Yield: 4 1x


Spice up supper with this easy low FODMAP Shrimp Stir Fry with Bell Peppers. It’s quicker than takeout and tastes great – without all of the FODMAPs.



  • 2 tablespoons reduced sodium tamari
  • 1 tablespoon garlic-infused olive oil
  • 2 teaspoons rice vinegar
  • 2 teaspoons cornstarch (mixed with 2 Tbsp. cold water)
  • 2 teaspoons brown sugar
  • 1 tablespoon cooking oil, divided
  • ¾ cup diced red pepper
  • ¼ cup diced green pepper
  • 12 jalapeños (or another hot chili), partially sliced in half lengthwise (tops intact), optional
  • 1 poundmedium uncooked shrimp, peeled and deveined
  • ¼ cup chopped green onions, green parts only
  • 1 teaspoon toasted sesame oil

For Serving

  • Cooked rice

Optional Garnishes

  • Sesame seeds
  • Sliced green onion tops (green parts only)
  • Red pepper flakes


  1. In a small bowl, whisk together tamari, garlic-infused olive oil, rice vinegar, cornstarch mixture, and brown sugar. Set aside.
  2. Heat 2 tsp. cooking oil in a large frying pan over medium-high heat. Add peppers and chiles and cook until bell peppers are just fork-tender. Add remaining 1 teaspoon cooking oil and shrimp. Cook, stirring occasionally, until shrimp are almost completely cooked.
  3. Stir in green onions (green parts only) and sauce. Bring mixture to a boil and simmer until sauce has thickened (it happens pretty quick!) and shrimp are completely cooked. Remove chilies. Stir sesame oil into the mixture.
  4. Serve stir fry warm over rice. Top with optional garnishes.


Green Pepper:  A low FODMAP serving is a ¼ of a medium pepper or 75 grams.

ChiliesReduce or omit chilies for less spice. Chilies are low FODMAP, however, they do contain capsaicin. Capsaicin can be a non-FODMAP trigger for some with IBS.

Sesame Seeds: Considered low FODMAP in servings up to 1 Tbsp. or 11 grams.

  • Category: Main Dish
  • Method: Skillet
  • Cuisine: Asian American

Keywords: skillet meal, shrimp, gluten-free, dairy-free,