Key takeaways
- All common rice types — white, brown, basmati, jasmine, wild — are low FODMAP at normal portions.
- Rice flour is also low FODMAP and useful in gluten-free baking.
- Flavoured rice sachets or pre-seasoned packets may contain onion or garlic powder — always check.
- Rice is one of the safest grains during the IBS elimination phase and a reliable carbohydrate base.
When you're newly on a low-FODMAP diet and the list of things you can't eat seems impossibly long, rice is one of the first reassurances: it's universally safe, filling, and adaptable.
FODMAP status at a glance
- —White rice, cooked (180 g / 1 cup): low FODMAP
- —Brown rice, cooked (180 g): low FODMAP
- —Basmati rice (180 g cooked): low FODMAP
- —Jasmine rice (180 g cooked): low FODMAP
- —Wild rice (180 g cooked): low FODMAP
- —Rice flour: low FODMAP
- —Rice cakes (plain): low FODMAP
Making rice the centre of low-FODMAP meals
- —Serve with grilled chicken or salmon and low-FODMAP vegetables for a complete meal
- —Use rice flour in pancakes, coating for proteins, or simple baked goods
- —Rice cakes with peanut butter (2 tbsp) and sliced strawberries make a quick snack
- —Avoid pre-seasoned rice pouches — most contain onion or garlic powder
References
- 1.
