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Is Rice Low FODMAP?
Low FODMAP
Yes. Plain white, brown, and basmati rice are low FODMAP.
Main FODMAPs: None in plain rice
Why
Rice is one of the most reliably gut-friendly staples. It contains no significant amounts of FODMAPs, which is why it is a go-to base for low FODMAP meals. Rice noodles and rice cakes are generally low too, as long as nothing high FODMAP is added.
Good to know
- Flavored rice mixes and sauces often contain garlic and onion powder.
- Fried rice from restaurants usually contains onion and garlic.
- Rice flour is a common swap for wheat flour.
Ways to use it
- Season with garlic-infused oil, herbs, and the green tops of spring onions
- Use rice noodles in place of wheat pasta
- Pair with plain chicken, fish, or eggs
Related foods
Related reading
- A Low FODMAP Grocery Shopping Guide: What to Put in Your Cart
- How to Read a Food Label for Hidden FODMAPs
Good to know: FODMAP content varies with variety, ripeness, preparation, brand, and serving size, and everyone's tolerance is different. This page gives general guidance without exact serving thresholds. For tested serving sizes, check the Monash University FODMAP Diet app and talk to your dietitian.
Not medical advice. This article is for general education only and does not replace guidance from your doctor or a registered dietitian. The low FODMAP diet is meant to be done in phases, ideally with a dietitian who is trained in it. See a doctor first if you have new, severe, or worsening digestive symptoms.
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