Is brown rice low FODMAP? A Dietitian’s guide (recipes included)

You may be wondering is brown rice low FODMAP?

When embarking on a low FODMAP diet, you need to eliminate some major sources of gluten (wheat, rye and barley) due to their oligosaccharides content.

This may mean your favorite carbohydrate source is no longer suitable for your diet! So you may be wondering …“what other carbohydrate sources can I eat?”

This blog post will unpick any of these uncertainties!

Read on to learn about the health benefits of brown rice and understand which varieties are suitable for a low FODMAP diet.

The Health benefits of brown rice

Rice is a cereal grain that is a widely produced agricultural product. It is a dietary staple for around half the world’s population – especially popular in Asia and Africa.

You might already know that wholegrains are good for us, and brown rice offers a plethora of health benefits compared to its white counterpart (1). 

Rich in fiber, vitamins, and minerals, brown rice can support your digestive health by promoting bowel regularity and preventing constipation. 

The high fiber content can also help to stabilize blood sugar levels and it has a lower glycemic index when compared to white rice.

Also, high fiber diets are known to prolong satiety (i.e. keeps us fuller for longer) and can be an invaluable asset in weight management pursuits.

Brown rice also contains a powerhouse of antioxidants, particularly in its bran and germ layers (2).

Antioxidants may help to combat oxidative stress and inflammation in the body, potentially reducing the risk of chronic diseases such as heart disease and certain cancers. 

Brown rice does not undergo extensive processing like white rice, which strip away many beneficial nutrients – making brown rice a staple in a nutritious diet.

Is brown rice low FODMAP?

In short, YES! It is low in FODMAPs according to Monash University (the pioneers behind FODMAP research) (3).

Brown rice is FODMAP free, and can be used as a great starch base for many meals!

Check out our other blog post which discusses ‘is rice low FODMAP?’ in more detail, the rest of this blog is going to focus on brown rice varieties. 

Are brown rice noodles low FODMAP?

Brown rice vermicelli noodles are low in FODMAPs and are suitable for a low FODMAP diet (3).

Pair with low FODMAP vegetables, a low FODMAP protein source of your choice and some soy sauce to make a nourishing and tasty meal!

Is brown rice pasta low FODMAP?

In 150g quantities, brown rice pasta is low in FODMAPs. However, in 422g portions it contains a moderate amount of fructans meaning it may trigger IBS symptoms (3).

A 422g portion would be enough for around 4 servings. So providing the portion is small than this, then brown rice pasta can be consumed as part of a low FODMAP diet.

Is brown rice flour low FODMAP?

Brown rice flour contains moderate amounts of fructans in a 100g portion. Therefore you may want to moderate the amount used if including in a low FODMAP diet (3).

If you decide to bake with brown rice flour, a typical cake or bread recipe will ask for 1-2 cups (or 120-240g) of flour. 

Therefore, you should be able to have a generous portion of the finished product before experiencing any IBS-related symptoms.

If consuming products containing brown rice flour, you might want to ensure a blend of flours is not being used – as these may be high in FODMAPs (wheat, barley, rye).

Are brown rice cakes or brown rice crackers low in FODMAP?

Brown rice cakes and brown rice crackers may be suitable for a low FODMAP depending if they are made with any high FODMAP ingredients/ seasonings.

They often only contain brown rice and a few seasonings. But make sure to check for high FODMAP seasonings such as:

• Garlic, garlic powder and garlic salt
• Onion or onion powder
• High fructose corn syrup

For more information on low fodmap crackers, check out our other blog post here.

Simple ways to include low FODMAP brown rice in your diet

Brown rice is a highly versatile food and can be used as a foundation to many dishes! Although rice is easy to prepare, brown rice will take longer to cook than white rice.

Check out below for tips and tricks:

•  Serve stews, casseroles and chillies over brown rice
•  Add low FODMAP veggies to the pot when cooking rice to add extra flavor 
•  Use low FODMAP spices
• Cook in low FODMAP stock or broth (see our other post about low FODMAP chicken broth) 
• Make instant fried rice by stirring whisked eggs into a skillet with steamed rice.
• Add cold to salads
• Swap out white rice for brown rice to get a fiber boost

Low FODMAP Brown Rice Recipes

Check out the following recipes below to help give you some ideas on how to incorporate brown rice into your low FODMAP diet:

1.  Low fodmap rice paper rolls 
2. Vegetable fried rice
3. Nasi goreng
4. Vegan low FODMAP brown rice stuffing with apples & hazelnuts 
5. Low FODMAP lemon pepper risotto with pan-seared scallops 
6. Low FODMAP chilli
7. Soft and fluffy brown rice bread

Summary

Rice is a staple grain for over half the world’s population and is a versatile ingredient in many dishes.

Brown rice is rich in fiber and micronutrients; and can be used to help stabilize blood sugar and provide us with antioxidants which boast many health benefits!

It is appropriate for a low FODMAP diet, however you may need to be cautious consuming some brown rice varieties (such as brown rice flour).

Brown rice can be incorporated into a low FODMAP diet in many ways – so please ensure your diet’s are full of variety and enjoyment!