Rice & FODMAPs Explained: The Gentle Grain You Can Rely On
Is Rice Low FODMAP?
Yes, all plain rice varieties are Low FODMAP, making it one of the safest staples for people with IBS or FODMAP sensitivities. It’s gluten-free, gentle, and endlessly adaptable for balanced meals.
Why Rice Works for Sensitive Guts
Rice is made up almost entirely of starch, with virtually no FODMAP sugars or fibres. That’s why it’s often used during the elimination phase of the Low FODMAP diet. According to Monash University and FODMAP Friendly, both white and brown rice test as Low FODMAP in standard serving sizes.
FODMAP Breakdown by Variety
| Type | Low FODMAP Serve | Notes |
|---|---|---|
| White Rice (long or short grain) | 1 cup cooked (≈ 180 g) | Gentle, versatile base for any meal |
| Basmati Rice | 1 cup cooked | Aromatic and easy to digest |
| Brown Rice | 1 cup cooked | Higher fibre, may cause fullness if over-served |
Nutrition Highlights
- Rice is naturally gluten-free
- Provides complex carbohydrates for steady energy
- Contains small amounts of magnesium, manganese, and B vitamins
According to USDA FoodData Central, 1 cup of cooked white rice offers around 200 calories and 45 g of carbohydrates, a safe, gentle energy source for sensitive stomachs.
Cooking Inspiration
Keep it simple and flavour-forward. Stir through olive oil, lime, and a teaspoon of Mexican Spice Blend for a bold side dish, or fold in steamed vegetables and Green Fusion Blend for something fresh and balanced.
FAQs: Rice & the Low FODMAP Diet
Is rice Low FODMAP in all forms?
Yes, white, brown, basmati, and jasmine rice all test Low FODMAP. Watch out for flavoured rice packets that include onion, garlic, or stock powders.
Can leftover rice cause symptoms?
Cold or reheated rice forms “resistant starch,” which may cause gas for some people. Eat fresh or reheat thoroughly to minimise fermentation.
How Friendly Blends Makes It Easy
Our Low FODMAP spice blends take rice from plain to powerful. Add depth with Mexican Spice for burrito bowls or Essential Herbs for savoury sides, all certified Low FODMAP, gluten-free, and vegan-friendly.
Summary
Rice is one of the safest, simplest foundations of a Low FODMAP diet. It’s filling, flexible, and gut-friendly, proof that comfort food doesn’t need to be complicated.
Explore more Low FODMAP ingredients like this one in our Low FODMAP Ingredients Guide. You’ll find a growing list of vegetables, fruits, grains, and spices to help you cook confidently with flavour, not fear.
Explore More Low FODMAP Ingredients
Building your Low FODMAP kitchen? You don’t have to do it alone. Check out these other gentle-on-the-gut foods and learn how to cook with confidence:
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- Carrots - sweet, colourful, and totally Low FODMAP.
- Bananas - the truth about ripeness and serving sizes.
- Pumpkin - hearty, sweet, and full of fibre.
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Broccoli - a green you can actually enjoy comfortably.
- Spinach - a leafy green packed with friendly fibre.
- Chia Seeds - a simple way to add fibre without the fallout.
- Zucchini - versatile, light, and perfect for Low FODMAP meals.
References: Monash University; FODMAP Friendly; USDA Food Data Central; GI Society Canada.