Rice can be the centerpiece of a meal, act as a foundation for stews and curries, or serve as a simple side dish with subtle complexity; however, is rice low in FODMAP?
Is Rice Low FODMAP?
Rice is a grain that is harvested all over the world, with different types of rice having different textures, tastes, and colors. But when it comes to the low FODMAP diet, all types of rice are allowed!
That’s right, whether you’re eating white rice, brown rice, basmati rice, or sushi rice, you can rest assured that it is low in FODMAPs.
So, if you’re looking for a versatile grain to add to your low FODMAP diet, rice is a great option!
What is the Low FODMAP Diet?
A temporary elimination diet that is used to help manage symptoms of irritable bowel syndrome (IBS). The diet is designed to reduce symptoms by removing foods that are high in fermentable disaccharides, oligosaccharides, monosaccharides, and polyols – otherwise known as FODMAPs.
After following the diet for some time, you can then start to reintroduce foods to see how your body reacts. By keeping a food diary, you can figure out which foods are triggers for your symptoms and which ones you can tolerate.
The low FODMAP diet is not a lifelong diet, but rather, a tool that you can use to help manage your IBS symptoms.
If you think the low FODMAP diet might be right for you, talk to your doctor or a registered dietitian who can help you get started.
Rice & The Low FODMAP Diet
Is Rice Gluten-Free?
People are also enquiring about whether rice is gluten-free on the internet. Rice is gluten-free, which is great news for those looking for a gluten-free alternative to comfort foods like pasta. That is what contributes to the low FODMAP properties of this kitchen staple. Because gluten and the low FODMAP diet are so closely linked, rice’s lack of gluten makes it much easier to digest for people who have IBS and/or gluten sensitivity.
Rice is a versatile grain that can be used in a variety of dishes. It is also low in FODMAPs and gluten-free, making it a great option for those on the low FODMAP diet or with gluten sensitivity. So next time you’re looking for a delicious and nutritious grain to add to your meal, reach for the rice!
Are Rice Products Low FODMAP?
Rice items are a low-cost, low-FODMAP way to add variety to your diet. During the last week, there has been much confusion about rice milk because Monash University has reclassified rice milk as low FODMAP and retested it. This is great news for people with low FODMAP diets who have trouble with nut-based milk or lactose-free cow’s milk because rice milk is safe for people with allergies and is easy to find around the world. Check out my article to find out what other rice products you can enjoy while on the low FODMAP diet.
Rice Flakes (Low FODMAP)
Rice flakes are made by taking the husk off of rice and flattening it into thin, dry, light pieces. They are a tasty alternative to oats, and I love to put cinnamon, maple syrup, and low FODMAP fruit on my hot rice cereal. Monash says that rice flakes are low in FODMAPs and suggests a serving size of 30g (1/4 cup dry weight). Avoid rice flakes that have been treated with psyllium, as they may contain more FODMAPs.
Rice Stick Noodles (Low FODMAP)
Have stir-fried food? Then try making your base out of rice noodles. It is easy to find rice noodles in Asian markets or the international section of your local supermarket, and they are inexpensive. Rice noodles can get soggy fast, so check them about 2 minutes before they’re supposed to be done. Then drain them, add a little oil, and mix them into your stir-fry.
Monash says that rice noodles are low in FODMAPs and that 220g (1 cup) is the right amount to eat. Check out my tasty lime and sesame beef stir-fry if you want some ideas for rice noodles.
Rice Cakes (Low FODMAP – Watch Portion Size)
Rice cakes are low in FODMAP in small quantities, but they can rapidly be high in FODMAP. Monash University says that 2 rice cakes are a low FODMAP serving and that 4 rice cakes are a high FODMAP serving. I’ve been known to eat 4 to 6 of these and then feel bad about it. Putting chive dip, smoked chicken, and spinach on rice cakes is one of my favorite ways to eat them. Here is where you can look at that recipe.
Rice Crackers (Portion Control)
Another low-FODMAP food that should only be eaten in small amounts is plain rice crackers. Monash University says that 20 rice crackers are low in FODMAP, but big portions of 30 crackers are high in FODMAP. To make sure you don’t eat too much, I suggest you count out your serving and put them in a snack-sized plastic bag. Check the list of ingredients to make sure there aren’t any sneaky high FODMAP ingredients. If you’re looking for something to put on crackers, try my roasted red pepper hummus.
Rice Flour (Low FODMAP)
You can add rice flour to all-purpose flour mixes and use it to thicken soups and stews. You may make a gluten-free flour mix by combining rice flour with another low FODMAP starch or flour. If you don’t, the result can be a bit grainy. 100g (2/3 cup) of rice flour is low in FODMAPs.
Rice Milk (Watch Portion Size)
When Monash University tested rice milk for the first time in 2015, people thought it had a lot of FODMAPs. But new research from Monash University shows that 200ml servings of rice milk are low in FODMAP. I like to use rice milk in my smoothies. Here is the recipe for my low FODMAP blueberry smoothie.
Suggestion For Serving
Basmati rice, which comes from India, is a long-grain rice with a strong smell. So, it makes sense that it’s great for Indian dishes. I’ve made this a few times to go with my Low FODMAP Tikka Masala Chicken and Lentil Dal (a recipe currently in the works).
Serve this Instant Pot Low FODMAP Basmati Rice as a simple side dish with salmon or chicken. You can add steamed vegetables like carrots or broccoli (a low FODMAP serve is 3/4 cup or 75 grams).
Final Thoughts
Rice is a low FODMAP food that can be eaten in small to moderate amounts. Be sure to watch your portion size, as eating too much rice can cause digestive issues. When buying rice products, check the ingredients list to make sure there aren’t any high FODMAP ingredients.
If you’re looking for more ideas on how to use rice, check out my recipes for Fried Rice, Chicken and Rice Soup, and Sushi.
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