Is Rice Low FODMAP?

Rice is the most common staple food for many people in the world, but is rice low FODMAP?

This article will discuss the FODMAP content of various types of rice and different rice products. At the end of this article, we will include some tasty recipes to inspire you whilst cooking with rice.

Is Rice Low FODMAP? 

Yes, most types of rice do not contain FODMAPs and therefore you can enjoy them on the low FODMAP diet. 

Types of rice that does not contain FODMAPs are: 

• Basmati Rice
• Brown Rice
• White Rice
• Arborio rice

The following types of rice contain FODMAPs, but only in larger portions (1):

• Red Rice – this has moderate amounts of galacto-oligosaccharides in 2 cups (cooked)
• Black rice – this has a moderate amount of fructans in 2 cups (cooked)

Does cooking impact the FODMAP content of rice?

Yes, whether you steam, boil or fry rice, it is still low in FODMAPs. 

The only way that the FODMAP content may increase is if you add high FODMAP ingredients, such as onions.

Could resistant starch in rice affect my IBS symptoms?

When you cool and then reheat rice, this creates resistant starches. Resistant starch is a type of  carbohydrate that your body is unable to break down in the small bowel. 

Your gut bacteria breaks resistance starches down during the process called fermentation. During fermentation, gasses are released. This can result in IBS symptoms such as bloating and abdominal pain. 

As with FODMAPs, you should reduce your intake of resistant starches to a level that you can tolerate.

Are all rice products low FODMAP?

Although rice is low FODMAP, this does not mean that all rice products are also low FODMAP. It is important to check the ingredients on the label to ensure there are no other sources of FODMAPs.

Is rice milk low FODMAP?

If you are deciding whether to choose rice milk or not, then make sure you follow the low FODMAP serving size of 200ml (4). According to Monash, servings >250ml are high FODMAP due to the fructan content. You can find out more about fructans in out post ‘Fructans, are you intolerant to them?’

Rice milk was previously believed to be high FODMAP due to results that showed very high levels of oligosaccharides. The enzyme used to make rice milk failed to break down the rice starch, and as a result, some amounts of oligos were left behind (5). 

The digestible oligos were being mixed in with the fructans and GOS when being tested for FODMAPs, which results in a false high FODMAP reading (6). Therefore, the testing techniques have now been improved.

If you are not a fan of rice milk, you can have many other types of milk whilst on the low FODMAP diet. Check and find suitable examples in our post ‘Does low FODMAP milk exist?’.

Are rice flakes low FODMAP?

According to Monash, rice flakes are low FODMAP at a serving size of 30g (dry weight), which is equal to ¼ cup (8). Avoid rice flakes with added psyllium, as this can increase the FODMAP content.

What are rice flakes?

Is rice flour low FODMAP?

White and brown rice flour are both low FODMAP flour.  

Brown rice flour provides 9-times more dietary fiber and micronutrients than white rice flour (9, 10). Choosing brown rice flour can increase your fibre intake during the low FODMAP diet, which can sometimes be tricky.

Alternatively, you can add other types of flour to your recipes and find suitable examples in our post “Baking with low FODMAP flour”. 

Are rice crackers and cakes low FODMAP?

You can enjoy plain rice crackers while on a low FODMAP diet at a portion size of 20 plain rice crackers (11). More than this can increase the FODMAP load to high due to an increase in fructans (12). 

Rice cakes are also low FODMAP if consumed with two rice cakes. (13). However, in larger portion sizes, the fructan content increases. 

Rice Noodles

Rice noodles are made with rice flour and water, and you can add these to your meals for a good, cheap base. According to Monash, a standard portion of 1 cup (220 g) of cooked rice noodles is low FODMAP, but larger portions have not been tested (14).  

Low Fodmap Pasta can be a great alternative if you don’t like noodles.

Health Benefits of Rice

Rice is a rich source of carbohydrates, providing you with energy and satiety. The health benefits of rice will depend on the type of rice you are eating.

White rice is a rich source of manganese, iron and B vitamins but is low in fibre. In white rice, the husk, bran, and germ is removed through the milling and polishing processes, resulting in a loss of nutrients, dietary fibre, and bioactive components (15). 

Brown rice, in comparison to white rice, has bran and germ, therefore, is higher in insoluble fibre. Insoluble fibre promotes intestinal movements and keeps bowel movements regular. Brown rice is low GI, thus can control blood sugar levels. 

Black rice has one of the highest protein values compared with other types of rice. It contains 9 grams of protein, compared with 7 grams of brown rice (15). Black rice is especially high in antioxidants, compounds that fight free radicals in your body. 

Low FODMAP Rice Recipes: 

So to get the health benefits of rice and make a tasty low FODMAP meal at home, here is a list of low FODMAP rice recipes to give you some cooking ideas: 

• Low FODMAP Broccoli Rice Casserole
• Low FODMAP Fried Rice
• Low FODMAP Lemon Chicken and Rice
• Low FODMAP Nasi Goreng – Indonesian Fried Rice
• Low FODMAP Herb & Vegetable Rice Pilaf
• Low FODMAP Cilantro Lime Rice
• Low FODMAP Rice Pudding
• Low FODMAP Risotto with Pesto and Tomatoes 
• Low FODMAP Pumpkin Risotto with Goat Cheese 
• Low FODMAP Salmon Fried Rice

Does Rice Contain FODMAPs Summary 

Rice is a healthy, nutritious, delicious base for low FODMAP meals. 

Monash testing shows that you can enjoy a low FODMAP serving size of 1 cup of basmati, brown, white, red and black rice. However, black and red rice contains moderate FODMAPs in 2 cups of cooked rice.

You can also enjoy various rice products that are low FODMAP, such as rice milk, rice cakes and crackers and rice noodles. However, remember to check the recommended low FODMAP portion sizes.

For cooking inspiration, use the recipes linked above to help you get creative in the kitchen and cook some delicious, healthy meals. 

Article written by Anastasija Gorbatenko and reviewed by Beth Willson, Specialist Gastroenterology Dietitian BSc Hons and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert.