Vietnamese Pho (IBD-Adapted)
Fragrant star anise and ginger infuse beef broth for a warming Vietnamese soup that skips the onion and keeps fiber at just 1g per bowl.
Vietnamese Pho (IBD-Adapted)
Fragrant star anise and ginger infuse beef broth for a warming Vietnamese soup that skips the onion and keeps fiber at just 1g per bowl.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Broth
Bowls
Instructions
Combine the broth, ginger slices, star anise, and cinnamon stick in a large pot over medium-high heat.
Equipment: large potBring to a boil, then reduce heat to low and simmer for 20 minutes, until the broth is fragrant and the spices have infused their flavor.
Strain the broth through a fine-mesh sieve, discarding the solids. Return the clear broth to the pot.
Equipment: fine-mesh sieveStir in the fish sauce, sugar, and salt. Taste and adjust seasoning if needed. Keep the broth warm over low heat.
Tip: Taste and adjust - the broth should be savory but not overly saltyCook the rice noodles according to package directions until tender but not mushy, about 3-5 minutes. Drain well and divide among 4 serving bowls.
Tip: Rice noodles overcook quickly - drain when still slightly firmIf using raw beef, arrange the paper-thin slices over the hot noodles in each bowl. The boiling broth will cook them to medium-rare in seconds.
Ladle the steaming broth over the noodles and meat, ensuring the beef is fully submerged so it cooks through.
boilingTop each bowl with sliced green onion greens, fresh cilantro leaves, and torn basil.
Serve immediately with lime wedges on the side for squeezing.
Notes
Storage
Refrigerate broth, noodles, and toppings separately in airtight containers for up to 3 days. Rice noodles become mushy when stored in liquid. Reheat broth on the stovetop, then assemble fresh bowls. Broth freezes well for up to 3 months.
Slicing beef thin
Partially freeze the beef for 20 minutes to firm it up, which makes it much easier to slice paper-thin against the grain. A sharp knife is essential.
No onion in broth
Traditional pho uses charred onion and garlic, but we skip them entirely to keep this low-FODMAP. The star anise and cinnamon provide plenty of aromatic depth without triggering FODMAP sensitivities.
Chicken substitute
Use leftover rotisserie chicken or poached chicken breast instead of raw beef - just add the cooked chicken to bowls before ladling hot broth. This option is gentler for those with strictures or difficulty digesting rare meat.
Richer bone broth
For a more traditional bone broth, simmer beef bones for 4-6 hours before adding aromatics. This increases collagen and glutamine content, which may support gut healing.
Star anise
Essential for authentic pho flavor. Find whole star anise pods in Asian grocery stores or the international aisle. One pod has an intense licorice-like aroma that infuses the entire broth.
Rice noodle width
Medium-width flat noodles (banh pho) are traditional, but any width works. Thinner noodles cook faster and may be easier to digest during flares.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
