Is Rice Low FODMAP?

Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM

Is rice low FODMAP?

Rice is a low FODMAP food that can be consumed while following a low FODMAP diet. It's a good source of energy and makes a quick and simple dinner. Rice is also high in fiber, which can keep you feeling full and content after you consume it.

• A cup of cooked white or basmati rice (190g) serving per meal is low FODMAP, according to the Monash University FODMAP Diet App . A cup of cooked brown rice (180g) serving per meal is low FODMAP, according to the Monash University FODMAP Diet App . No FODMAPs were detected in rice, so people with IBS can eat as much as they like.
• A 1/4 cup of rice flakes (30g) serving per meal is low FODMAP, according to the Monash University FODMAP Diet App .
• A 2/3 cup of rice flour or roasted rice flour (100g) serving per meal is low FODMAP, according to the Monash University FODMAP Diet App .
• A 3/4 cup of rice milk (200ml) serving per meal is low FODMAP, according to the Monash University FODMAP Diet App .
• A cup of cooked arborio rice (190g) serving per meal is low FODMAP, according to the Monash University FODMAP Diet App .
• A cup of cooked red rice (190g) serving per meal is low FODMAP, according to the Monash University FODMAP Diet App .
• A cup of cooked glutinous rice (190g) serving per meal is low FODMAP, according to the Monash University FODMAP Diet App .

What is the low FODMAP diet?

The low FODMAP diet is a dietary approach that was created to aid patients with digestive problems like irritable bowel syndrome (IBS). The diet focuses on reducing the amount of fermentable carbohydrates eaten, asfermentable carbohydrates can be problematic for persons who suffer from IBS. For many people, the diet has been demonstrated to be successful in lowering symptoms, and it is regarded a safe and healthful way to manage IBS.

A low FODMAP diet can be followed in a variety of ways, but the main principle is to avoid foods that contain high levels of fermentable carbohydrates. Wheat, barley, and rye, as well as various fruits and vegetables, dairy products, and legumes, all contain these carbs. People with IBS can assist to lessen their symptoms by avoiding or eating these items in small amounts.

A variety of materials are available to assist people in following a low FODMAP diet. There are a variety of cookbooks and low FODMAP recipes to choose from, as well as a number of foods and supplements made expressly for the low FODMAP diet. You can follow the low FODMAP diet on your own but you will benefit from the assistance of a trained dietitian.

Health benefits of rice

Rice is a frequently consumed grain all over the world. Rice is a source of dietary fiber, carbohydrates, thiamin, niacin, vitamin B6, manganese, and phosphorus.

Low FODMAP recipes with rice

Rice is a low-FODMAP grain that is also easy to digest. It's an excellent choice for those following a low-FODMAP diet. Rice may be cooked in a variety of ways, and here are some of our favorite Low FODMAP rice recipes:

• Low FODMAP Vegetarian Mozzarella & Spinach Rice Recipe
• Low FODMAP Instant Pot® Lemon Cilantro Rice: A Delicious, Healthy Recipe
• Low FODMAP Vegetarian Pineapple Fried Rice Recipe
• Low FODMAP Vegetarian Mozzarella & Spinach Rice Recipe

Summary

Hopefully, this blog post has answered some of your questions about rice and whether or not it is a low FODMAP food. Stay tuned for more posts about FODMAP friendly foods, and be sure to check out our other blog posts for more information on how to manage your digestive health.

Join our free low FODMAP course for beginners if you're looking for more information on following the low FODMAP diet. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here .