Easy Low-FODMAP Beef Stew That Warms Your Stomach

Finding a comforting stew that’s both rich in flavor and low FODMAP can feel nearly impossible, until now. This Low FODMAP Beef Stew combines tender grass-fed beef, earthy carrots, creamy potatoes, and aromatic herbs, all without upsetting your gut.

It’s inspired by classic slow-cooked comfort food but adapted to fit sensitive tummies. Whether you’re managing IBS or following the elimination phase of the FODMAP diet, this dish is a satisfying staple!

Why You’ll Love This Recipe

• Family-approved flavor without garlic or onion
• Low FODMAP & gut-friendly
• Hearty and filling
• Freezer-friendly and meal prep ready
• Gluten-free and dairy-free

👉 Want an easy way to keep track of your favorite gut-friendly meals? Grab my free Printable Recipe Card and start building your own recipe collection today.

Ingredients

• 1 ½ pounds grass-fed beef chuck roast, cut into 1-inch cubes
• 2 tablespoons garlic-infused olive oil
• 4 cups low-FODMAP beef broth
• 1 pound baby Dutch yellow potatoes, cut into 1-inch chunks (limit to ~½ cup per serving)
• 4 carrots, cut diagonally into 1/2-inch-thick slices
• 1 cup chopped leek greens only (dark green tops)
• 2 tablespoons tomato paste (safe in small amounts)
• 1 tablespoon low-sodium tamari
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• ¾ teaspoon smoked paprika
• 2 bay leaves
• 4 tablespoons arrowroot powder
• 2 tablespoons chopped fresh parsley leaves
• Salt and freshly ground black pepper, to taste

Instructions

1. Preheat Your Pot: Warm your stew pot over low heat for 3–5 minutes.

2. Brown the Beef: Add garlic-infused olive oil and raise the heat to medium-low. Add beef cubes in a single layer without overcrowding. Brown each side for 2–3 minutes, then set aside. Repeat with the remaining beef.

3. Deglaze: Add a splash of beef broth to the pot. Use a wooden spoon to scrape up the browned bits. Return all beef to the pot.

4. Add the Veggies, Aromatics, and Spices: Stir in carrots, potatoes, leek greens, tomato paste, tamari, thyme, rosemary, paprika, and bay leaves. Pour in the remaining broth. Stir well.

5. Simmer Gently: Bring the stew to a gentle simmer, avoiding boiling. Reduce heat to low, cover, and cook for 1½ to 2 hours. Stir occasionally to prevent sticking.

6. Thicken the Stew: In a small bowl, whisk 1 tbsp arrowroot powder with 2 tbsp cold water to create a slurry. Uncover the pot and slightly increase the heat until the stew is gently bubbling. Slowly stir in the slurry and cook for 1–2 minutes, just until thickened.

7. Finish and Serve: Remove bay leaves. Sprinkle with fresh parsley and season with salt and pepper to taste. Serve warm!

CBO & Detox-Friendly Version

If you’re following the CBO Protocol (Phase 1) or doing the Functional Medicine Detox (Days 3–7), here’s how to tweak this recipe to make it compliant:

• Omit tamari and tomato paste
• Use extra herbs (thyme, rosemary, parsley) for flavor
• Keep all other ingredients as-is

Tips & Tricks

• Meal Prep Winner: This stew keeps in the fridge for 4 days and freezes up to 3 months.
• Gentle Reheating: Warm slowly on the stovetop to protect the texture.
• Serving Suggestions: Try it with a side salad, steamed green beans, or gluten-free bread.
• Stick to the Serving Size: Keep portions around 1.5 cups to stay within safe FODMAP limits.

Frequently Asked Questions

Can I freeze this stew?
Absolutely! Just let it cool completely before portioning into airtight containers.

Is this recipe really low FODMAP?
Yes! Every ingredient, including garlic-infused oil and leek greens, follows Monash University FODMAP guidelines.

Can I use a different protein?
Sure! Turkey or lamb are great swaps. Adjust cook time for tenderness.

What if I want more veggies?
Stick with low FODMAP options like zucchini, spinach, or parsnips (watch serving size).

Final Thoughts

This Low FODMAP Beef Stew proves you don’t need garlic, onions, or complicated ingredients to create a rich, cozy, and satisfying meal. Whether you’re managing IBS, following a gut-healing protocol like the CBO Plan, or simply looking for a nourishing recipe that won’t cause bloating, this stew hits the spot every time.

If you try it, I’d love to hear how it turned out! Leave a comment below, rate the recipe, and let me know what you think.

💢 Still dealing with bloating, fatigue, or gut issues, no matter what you try?

If you’ve been chasing symptoms and nothing seems to stick, it’s time to look deeper. I’d love to help you uncover the root cause of your digestive issues so you can finally get the answers you’ve been looking for.

👉 To get started, learn how private coaching and functional lab testing can help support your gut-healing journey.

P.S. If you loved this recipe, don’t forget to download your free Printable Recipe Card to make meal planning simple!

Additional Resources You’ll Love

• How to Make the Best Low-FODMAP Chicken Noodle Soup (Instant Pot)
• Healthy Low-FODMAP Chicken Curry You’ll Love
• 5 Proven Remedies to Reduce a Bloated Belly Fast
• The Ultimate Guide to Low FODMAP Garlic and Onion Substitutes

Low FODMAP Beef Stew Recipe (Hearty, Gut-Friendly & Gluten-Free)

This low-FODMAP beef stew is everything you want in a comfort dish. Rich, savory, and easy on sensitive stomachs.

Servings 6

Prep Time 20 minutes mins

Cook Time 2 hours hrs

Print Recipe Pin Recipe

Ingredients

  

• 1 ½ pounds grass-fed beef chuck roast cut into 1-inch cubes
• 2 tablespoons garlic-infused olive oil
• 4 cups low-FODMAP beef broth
• 1 pound baby Dutch yellow potatoes cut into 1-inch chunks (limit to ~½ cup per serving)
• 4 carrots cut diagonally into 1/2-inch-thick slices
• 1 cup chopped leek greens only dark green tops
• 2 tablespoons tomato paste safe in small amounts
• 1 tablespoon low-sodium tamari
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• ¾ teaspoon smoked paprika
• 2 bay leaves
• 4 tablespoons arrowroot powder
• 2 tablespoons chopped fresh parsley leaves
• Salt and freshly ground black pepper to taste

Instructions

 

• Preheat Your Pot: Warm your stew pot over low heat for 3–5 minutes.
• Brown the Beef: Add garlic-infused olive oil and raise the heat to medium-low. Add beef cubes in a single layer without overcrowding. Brown each side for 2–3 minutes, then set aside. Repeat with the remaining beef.
• Deglaze: Add a splash of beef broth to the pot. Use a wooden spoon to scrape up the browned bits. Return all beef to the pot.
• Add the Veggies, Aromatics, and Spices: Stir in carrots, potatoes, leek greens, tomato paste, tamari, thyme, rosemary, paprika, and bay leaves. Pour in the remaining broth. Stir well.
• Simmer Gently: Bring the stew to a gentle simmer, avoiding boiling. Reduce heat to low, cover, and cook for 1½ to 2 hours. Stir occasionally to prevent sticking.
• Thicken the Stew: In a small bowl, whisk 1 tbsp arrowroot powder with 2 tbsp cold water to create a slurry. Uncover the pot and slightly increase the heat until the stew is gently bubbling. Slowly stir in the slurry and cook for 1–2 minutes, just until thickened.
• Finish and Serve: Remove bay leaves. Sprinkle with fresh parsley and season with salt and pepper to taste. Serve warm!

Course: Main Course

Cuisine: American

Keyword: Dairy-Free, Gluten-Free, Low-FODMAP, Stovetop

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Medical Disclaimer: The information provided is not intended to diagnose, cure, or treat any illness or disease but to provide education and support. Please consult a medical doctor in case of medical emergencies or to check for pharmaceutical contraindications.