Is Wild Rice Low FODMAP?

Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM

Is Wild Rice Low FODMAP?

If you've been diagnosed with IBS, chances are you're always looking for gluten-free grains that you can enjoy. Wild rice is often touted as a great alternative to regular rice, but is it low FODMAP? In this post, we'll take a look at wild rice and whether or not it's a safe grain for people with IBS. 

What is wild rice?

Wild rice is actually a grass, not an actual rice. It's native to North America and has been a staple in the diets of many Native American tribes for centuries. Wild rice is higher in protein and fiber than regular white rice, and it is a complete protein. It's high in antioxidants and has a nutty flavor that some people prefer.

Should you eat wild rice if you have IBS? 

Unlike white rice, wild rice has not been tested for FODMAPs by Monash University or FODMAP Friendly. So while rice is low FODMAP, it is unknown if wild rice is FODMAP friendly.

If you want to, you can test your tolerance to foods like wild rice, which are not yet tested for FODMAP content. To test your tolerance to foods untested for FODMAPs, start with a small portion. If you experience no symptoms, you can slowly increase the amount you eat over time.

If wild rice causes a few manageable symptoms, and you want to keep eating it, you can do so. You may prevent the symptoms by taking low FODMAP digestive enzymes before eating wild rice. If symptoms still occur, you can focus on relieving the symptoms with medication or other options.

Other low-FODMAP grains you can enjoy include white rice, brown rice, buckwheat, maize, millet, oats, polenta, quinoa, and tapioca. Check the Monash app for safe, low FODMAP serving sizes. There are plenty of options available if you're looking for gluten-free grains that are low in FODMAPs. Happy eating!



We hope this blog post has answered your question: is wild rice low FODMAP? In short, the answer is we don't know, as wild rice has not been tested to determine its FODMAP content.

If you're looking for more information on following the low FODMAP diet, join our free course for beginners. 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.

Back to blog

Keto, Paleo, Low FODMAP Certified Gut Friendly

1 of 12

Keto. Paleo. No Digestive Triggers. Shop Now

No onion, no garlic – no pain. No gluten, no lactose – no bloat. Low FODMAP certified.

Stop worrying about what you can't eat and start enjoying what you can. No bloat, no pain, no problem.

Our gut friendly keto, paleo and low FODMAP certified products are gluten-free, lactose-free, soy free, no additives, preservatives or fillers and all natural for clean nutrition. Try them today and feel the difference!