Is rice low FODMAP?

14 January 2024 / Door Karlijn / Laat een bericht achter

About this we can be short: yes, rice is low FODMAP.

And it can safely be eaten on the low FODMAP diet. Yay!

Which types of rice are low FODMAP?

As of today, I haven’t heard of any types of rice not being low FODMAP. But Monash University has not tested all kinds of rice.

So we cannot be 100% sure.

The following types of rice have been tested and are low FODMAP:

Arborio rice, cooked: 190 grams or 1/2 cup per meal is a low FODMAP serving. This food remains low in FODMAPs in a serving size of up to 500 grams.
Basmati rice, cooked: 190 grams or 1/2 cup per meal is a low FODMAP serving. This food remains low in FODMAPs in a serving size of up to 500 grams.
Rice, white, cooked: 190 grams or 1/2 cup per meal is a low FODMAP serving. This food remains low in FODMAPs in a serving size of up to 500 grams.
Rice, brown, cooked: 180 grams or 1/2 cup per meal is a low FODMAP serving. This food remains low in FODMAPs in a serving size of up to 500 grams.
Rice, glutinous, cooked: 190 grams or 1/2 cup per meal is a low FODMAP serving. This food remains low in FODMAPs in a serving size of up to 500 grams.
Rice, red, cooked: 190 grams or 1/2 cup per meal is a low FODMAP serving. This food contains a moderate amount of GOS in servings of 380 grams (2 cups) or more.
Wild rice, cooked: 140 grams or 1 cup is a low FODMAP serving. This food contains a moderate amount of fructans at servings of 246 g (2 cups) or more.

This is great because it means that you can use a lot of different kinds of rice in your low FODMAP meals!

Is rice gluten-free?

Yes, rice is gluten-free as well.

I notice that people often get confused about this. People around me sometimes think that I eat gluten-free.

Because I follow the low FODMAP diet and that is not too easy to understand and because I often pick gluten-free options when we eat out, for example.

When they see me ordering something with rice or eating rice, they go: but wait, doesn’t rice contain gluten?

But no: rice is gluten-free and rice is also low FODMAP.

Other rice products that are low FODMAP

Also, products that are made from rice are often low FODMAP.

Below you can find an overview of products that have been tested by Monash University:

Rice flour, white: a serving of 100 grams or 2/3 cups is low FODMAP.
Rice flour, brown: at a serving of 100 grams this food contains a moderate amount of fructans. Intake may trigger symptoms.
Rice milk: a serving of 200 ml or 3/4 cups is low FODMAP.
Rice vinegar: a serving of 2 tbsp or 32 grams is low FODMAP. This food remains low FODMAp in a serving size of up to 500 grams.
Rice malt syrup: a serving of 1 tbsp or 28 grams is low FODMAP. This food remains low FODMAp in a serving size of up to 500 grams.
Rice cake, plain: a serving of 4 cakes or 28 grams is low FODMAP. At 5 rice cakes or 35 grams per serving this food contains a moderate amount of fructans.
Rice paper, soaked: a serving of 5 rice papers or 50 grams is low FODMAP. At a serving of 24 papers or 244 grams, this food contains a moderate amount of fructans.
Rice noodle sticks, cooked: a serving of 220 grams or 1 cup is low FODMAP.
Rice noodle vermicelli, cooked: a serving of 120 grams or 1 cup is low FODMAP. This food remains low in FODMAPs at a serving size of up to 500 grams.
Brown rice pasta, cooked: a serving of 150 grams or 1 cup is low FODMAP. At a serving of 3 cups or 422 grams, this food contains a moderate amount of fructans.

Low FODMAP recipes with rice

You can find an overview of all low FODMAP recipes with rice here. A few favorites are:

As you can see, there are quite a lot of rice products that you can safely eat on the low FODMAP diet. This is great because this gives us a lot of extra food options to enjoy!

Other blogs about the FODMAPs in foods

Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:

Fruits and vegetables

Dairy and grains

Other foods and drinks

Gearchiveerd onder:

Ingredients,

IBS & FODMAP,