Is chili oil low FODMAP?

Chili oil can be low FODMAP if it’s made without garlic or onion. Store-bought versions often include these high FODMAP ingredients, so it’s safest to make your own using garlic-infused oil, which captures the flavor without the fermentable carbs. This makes it perfect for Low FODMAP Chili Oil Noodles.

Is chili sauce low in FODMAP?

Most chili sauces are not low FODMAP due to added garlic, onion, and high-fructose sweeteners. However, small amounts of plain hot sauce made with vinegar and chili peppers can sometimes be tolerated. Always check labels and stick to sauces with minimal, gut-friendly ingredients.

Can chili oil upset the stomach?

It can—especially if it includes garlic, onion, or additives. Even without FODMAPs, chili oil is spicy and may irritate sensitive stomachs if used in large amounts. That’s why these Low FODMAP Chili Oil Noodles balance heat with soothing ingredients like rice noodles and ginger.

Does chili oil contain gluten?

Chili oil itself is typically gluten-free, but always check labels for cross-contamination or added soy sauce. To keep your Low FODMAP Chili Oil Noodles gluten-free, pair the oil with tamari and certified gluten-free noodles

Low FODMAP Chili Oil Noodles – A Comforting Kick Without the Bloat (2025)

Description

Spicy, savory, and gut-friendly, these Low FODMAP Chili Oil Noodles come together in under 20 minutes for the perfect quick comfort meal.

Ingredients

Scale

4 oz rice noodles

2 tbsp garlic-infused oil

1 tsp red pepper flakes

1 tsp freshly grated ginger

1 tbsp toasted sesame seeds

2 tbsp tamari

Optional toppings: scallion greens, sautéed bok choy, fried egg

Instructions

Cook noodles according to package instructions. Drain and rinse with cold water.

In a small pan, heat garlic-infused oil, red pepper flakes, and ginger for 1–2 minutes until fragrant.

In a heatproof bowl, mix sesame seeds and tamari. Pour hot oil over the mixture to infuse.

Toss noodles in the oil mixture until evenly coated.

Top with desired veggies or protein and serve hot.

Notes

Use rice noodles labeled gluten-free and FODMAP-safe.

Garlic-infused oil adds flavor without FODMAPs.

Store leftovers in the fridge for up to 2 days.

Prep Time: 5 minutes
Cook Time: 10 minutes
Category: Noodles, Low FODMAP
Method: Stovetop
Cuisine: Asian-inspired

Nutrition

Calories: 340
Sugar: 2g
Sodium: 640mg
Fat: 14g
Carbohydrates: 44g
Fiber: 2g
Protein: 7g