Is basmati rice FODMAP friendly?

November 10, 2025 •

4 min read

According to extensive testing by Monash University, cooked basmati rice is considered low FODMAP, making it a safe and versatile option for individuals on a low FODMAP diet. This confirmation means that this popular grain can be a reliable component of your meals without triggering common digestive symptoms.

Quick Summary

Basmati rice is a confirmed low FODMAP grain, making it a gut-friendly choice for individuals with IBS. It is safe in normal serving sizes when prepared without high-FODMAP additions.

Key Points

Confirmed Low FODMAP: Independent testing by Monash University has verified basmati rice is low in FODMAPs, making it safe for IBS management.
Generous Serving Size: A portion of 1 cup (190g) cooked basmati rice is considered a safe serving, though many tolerate larger amounts.
Cooking Without Triggers: To maintain its low FODMAP status, cook basmati rice using only low FODMAP ingredients, avoiding onion and garlic.
White vs. Brown Basmati: Both white and brown basmati are low FODMAP, but brown rice contains more fiber, which may affect tolerance for some individuals.
Resistant Starch Benefits: Reheating cooled basmati rice increases resistant starch, which can promote beneficial gut bacteria and support digestive health.
Check Processed Products: Be cautious of flavored or processed rice products, as they may contain hidden high-FODMAP ingredients.

Is Basmati Rice Safe for a Low FODMAP Diet?

For those managing digestive issues like Irritable Bowel Syndrome (IBS), navigating which foods are safe can be a challenge. The Low FODMAP diet, developed by researchers at Monash University, has become a key tool for managing symptoms. A common question arises about staple grains, and fortunately, basmati rice is a safe bet. It provides a reliable base for many meals, offering a gut-friendly source of carbohydrates and energy.

The Official Verdict from Monash University

Basmati rice has been thoroughly tested by Monash University and confirmed to be low in FODMAPs. This official status provides confidence that this grain is unlikely to cause distress for sensitive individuals. The recommended low FODMAP serving size for cooked basmati rice is 1 cup (190g), a generous portion that most people can enjoy without issues. Monash has indicated that this food remains low FODMAP in serving sizes up to 500 grams, suggesting it is well-tolerated beyond the standard portion for many individuals.

How to Prepare Basmati Rice for Optimal Digestion

The key to keeping basmati rice low FODMAP lies in its preparation. While the rice itself is safe, adding high-FODMAP ingredients during cooking can compromise its gut-friendly status.

To ensure your basmati rice dish is low FODMAP, consider these tips:

Flavoring: Instead of using high-FODMAP aromatics like onions and garlic, opt for alternatives. Garlic-infused oil, chopped chives, or the green tips of scallions are excellent ways to add flavor.
Cooking Liquid: Stick to plain water or a low-FODMAP broth. Ensure any packaged broth is verified as low FODMAP by checking for high-FODMAP ingredients.
Oil: Use a low-FODMAP oil like coconut or olive oil.
Herbs and Spices: Utilize a variety of low FODMAP herbs and spices such as cumin, coriander, and turmeric to create flavorful and aromatic dishes.

The Difference Between White and Brown Basmati Rice

Both white and brown basmati rice are considered low FODMAP and are safe for the diet. The main nutritional difference is the fiber content. Brown rice is a whole grain, meaning it contains the bran and germ, which are removed from white rice. This results in brown rice having higher fiber and nutrient levels. For those who are also sensitive to insoluble fiber, brown rice may be a trigger, but most people on a low FODMAP diet can tolerate it well in tested serving sizes. It's a matter of personal tolerance, so paying attention to your body's response is key.

Comparing Basmati Rice with Other Common Grains

When navigating a low FODMAP diet, understanding how different grains stack up is crucial for meal planning. Here is a comparison of basmati rice against other common grains:


Grain/Staple	FODMAP Status	Typical Low FODMAP Serving	Notes
White Basmati Rice	Low FODMAP	1 cup (190g) cooked	A safe and reliable staple for the diet.
Brown Basmati Rice	Low FODMAP	1 cup (190g) cooked	A good whole-grain option, safe in standard portions.
Quinoa	Low FODMAP	1 cup cooked	A safe, high-protein alternative to rice.
Oats (Rolled)	Low FODMAP	1/2 cup uncooked	A great breakfast option, but check portion sizes for granola mixes.
Wheat	High FODMAP	Avoid during elimination	The primary grain with high levels of fructans.
Barley	High FODMAP	Avoid during elimination	High in fructans, not suitable for the diet.
Rye	High FODMAP	Avoid during elimination	Contains high levels of fructans.

Maximizing Digestive Health with Basmati Rice

Beyond simply being a low FODMAP grain, basmati rice can contribute positively to your digestive health. When cooked rice is cooled and then reheated, it creates resistant starch. Resistant starch is a type of carbohydrate that is not digested in the small intestine but instead ferments in the large intestine, feeding beneficial gut bacteria. This process can have prebiotic effects, further supporting your digestive system. This makes leftover rice a potentially even more gut-friendly option.

Caution with Processed Rice Products

While plain basmati rice is safe, caution is necessary with processed rice products, as they may contain high-FODMAP additives. Items like flavored rice mixes often include onion or garlic powder, and some rice cakes can contain higher levels of fructans, especially in larger servings. Always check the ingredient list for hidden high-FODMAP ingredients. For a safe, simple option, opt for plain basmati rice and season it yourself with gut-friendly ingredients.

Conclusion

Basmati rice is a versatile and safe grain for those following a low FODMAP diet, offering a reliable source of carbohydrates without triggering digestive symptoms. With proper cooking techniques and an awareness of potential additives in processed products, it can be a delicious and important staple in a gut-friendly lifestyle. Always adhere to recommended serving sizes during the elimination phase, and consider the benefits of leftover rice with its resistant starch content. Eating for digestive health doesn't mean sacrificing flavor or variety, and basmati rice is an excellent example of this flexibility. For more detailed information on a low FODMAP diet, resources like the Monash University FODMAP blog are invaluable.

For more information on the low FODMAP diet, see the official Monash University FODMAP blog.

Frequently Asked Questions

According to Monash University, a low FODMAP serving of cooked basmati rice is 1 cup, or 190 grams.

Yes, both white and brown basmati rice have been tested and confirmed to be low FODMAP in the standard serving sizes by Monash University.

While basmati rice is well-tolerated, portion sizes are still important, especially during the elimination phase. Stick to the recommended serving size to avoid FODMAP stacking from multiple low FODMAP foods.

Instead of onion or garlic, use low FODMAP flavorings like garlic-infused oil, chives, the green part of scallions, ginger, or fresh herbs.

When purchasing packaged rice products, always check the ingredients list for added high-FODMAP ingredients such as onion or garlic powder. Look for single-ingredient products.

No, quite the opposite. Cooling and reheating rice creates resistant starch, which can have prebiotic benefits and support your gut health.

Yes, all rice is naturally gluten-free. This makes it a suitable grain for individuals with celiac disease or gluten sensitivity.

Basmati is a versatile, gut-friendly grain. Other options like quinoa and oats are also low FODMAP in tested portions, offering different nutritional profiles. It's often compared favorably to high FODMAP grains like wheat and barley.