Is Basmati Rice High or Low FODMAP? A Guide to Gut-Friendly Grains

According to Monash University, the leading authority on the low FODMAP diet, basmati rice is low FODMAP and safe to eat in standard serving sizes. This provides great news for many people with Irritable Bowel Syndrome (IBS) who are often left wondering: is basmati rice high or low FODMAP?

Quick Summary

Basmati rice is a confirmed low FODMAP food, making it a safe and gut-friendly grain option for individuals managing IBS or digestive sensitivities. Both white and brown basmati varieties are suitable within standard portion sizes, with a few key considerations.

Key Points

• Confirmed Low FODMAP: Basmati rice, like white and brown rice, has been tested by Monash University and confirmed to be low in FODMAPs in typical serving sizes.

• Easy on the Gut: Its unique starch composition makes basmati rice highly digestible and less likely to cause bloating or gas in those with IBS compared to high-FODMAP grains.

• Both White and Brown are Safe: Both white and brown basmati rice varieties are low FODMAP, but individual tolerance to the higher fiber content of brown rice may vary.

• Mindful Portion Sizes: Adhering to the recommended serving size of approximately 1 cup (190g) of cooked rice is important to avoid potential discomfort, even though it is a low FODMAP food.

• Cook with Low FODMAP Ingredients: Always season your rice with low-FODMAP flavorings such as herbs, spices, or garlic-infused oil to avoid unknowingly adding high-FODMAP ingredients like onion or garlic.

• Benefit from Resistant Starch: Cooking and cooling basmati rice can increase its resistant starch, which acts as a prebiotic and can support beneficial gut bacteria.

The Verdict: Basmati Rice is Low FODMAP

For those following a low FODMAP diet, the good news is that basmati rice is an excellent staple. Tested and confirmed by Monash University, basmati rice is classified as low FODMAP in standard cooked serving sizes of up to 1 cup (190 grams). This makes it a versatile and reliable carbohydrate source that won't trigger symptoms in most individuals with a sensitive digestive system. Its low fermentable carbohydrate content means it is less likely to cause the bloating, gas, and abdominal discomfort associated with high-FODMAP foods.

What Are FODMAPs and Why Do They Matter?

FODMAPs are a group of small carbohydrate molecules that are poorly absorbed in the small intestine. Instead, they travel to the large intestine, where they are fermented by gut bacteria. This fermentation process produces gas and draws water into the colon, leading to the painful symptoms of Irritable Bowel Syndrome (IBS).

• Fermentable
• Oligosaccharides (e.g., fructans, GOS)
• Disaccharides (e.g., lactose)
• Monosaccharides (e.g., fructose)
• And
• Polyols (e.g., sorbitol, mannitol)

Since rice is naturally free from these specific fermentable carbohydrates, it is a cornerstone of a well-balanced low FODMAP diet, providing energy without the digestive distress.

Why Basmati Rice is Gut-Friendly

Aside from its low FODMAP status, basmati rice is a popular choice for those with digestive sensitivities due to its unique composition. It contains a higher ratio of amylose to amylopectin starch compared to other rice types, which results in lighter, fluffier grains when cooked. This lighter texture can be easier to digest for some people. Additionally, its distinctive nutty and fragrant flavor allows for delicious meals that do not rely on high-FODMAP flavorings like garlic and onion.

White vs. Brown Basmati Rice on a Low FODMAP Diet

Both white and brown basmati rice are considered low FODMAP, but their fiber content and potential effects on digestion differ significantly.

• White Basmati Rice: This variety has the outer bran and germ layers removed, reducing its fiber content. For individuals experiencing an IBS flare-up or who are particularly sensitive to fiber, white basmati rice is an excellent choice as it is gentle on the digestive system.
• Brown Basmati Rice: The bran layer remains intact, meaning it contains more fiber, vitamins, and minerals. For those with constipation-predominant IBS, the higher fiber content can be beneficial. However, some with IBS-D (diarrhea-predominant) may find the extra insoluble fiber irritating during a flare. The decision between white and brown often comes down to personal tolerance and current symptoms.

Cooking Tips for Low FODMAP Basmati Rice

Proper preparation can make your basmati rice even more gut-friendly. For best results, consider the following steps:

1. Rinse Thoroughly: Always rinse your rice under cool water before cooking until the water runs clear. This removes excess surface starch and can prevent the cooked rice from becoming sticky and potentially harder to digest.
2. Use Low FODMAP Flavorings: Flavor your rice safely with herbs, spices, and garlic-infused oil instead of using high-FODMAP ingredients like onion or garlic bulbs. Adding chopped chives or scallion greens (green parts only) towards the end of cooking is a great way to add flavor.
3. Explore Resistant Starch: For a surprising gut-health bonus, cook your rice, let it cool completely in the refrigerator, and then reheat it. The cooling process creates resistant starch, a type of fiber that can feed beneficial gut bacteria. It's not a FODMAP and may improve digestive health for many people.

FODMAP Status of Common Grains

Grain/Staple	FODMAP Status	Notes
Basmati Rice	Low FODMAP	Aromatic, fluffy, and gentle on the digestive system.
White Rice	Low FODMAP	Easily digestible, safe in standard portions.
Brown Rice	Low FODMAP	Higher fiber, suitable for most, but some with IBS may need to monitor tolerance.
Quinoa	Low FODMAP	Good source of protein and fiber; safe in moderate portions.
Wheat Pasta	High FODMAP	Contains fructans; avoid during the elimination phase.
Barley	High FODMAP	Rich in fructans and GOS; not suitable for a low FODMAP diet.

Navigating Portion Sizes

Although basmati rice is low FODMAP, portion control is still important. A standard low FODMAP serving size is approximately 1 cup (190g) of cooked rice. Eating excessively large quantities of any food, even low FODMAP ones, can still lead to digestive discomfort simply due to volume. Balancing your plate with lean proteins and low FODMAP vegetables is key to a satisfying and symptom-free meal. You can use an app like the one developed by Monash University to check the latest FODMAP ratings and serving sizes.

Conclusion: Making Basmati Rice Work for You

For individuals navigating the complexities of a low FODMAP diet, finding a reliable and versatile carbohydrate source can be a challenge. The confirmation that basmati rice is low FODMAP is a significant relief, offering a delicious and easily digestible foundation for countless meals. Whether you prefer the gentle nature of white basmati during a flare-up or the added fiber of brown basmati in remission, this fragrant grain provides both comfort and nourishment. By being mindful of portion sizes and choosing low FODMAP seasonings, you can confidently integrate basmati rice into your dietary plan for better digestive health. For more detailed guidance, consulting with a registered dietitian specializing in digestive health is always recommended.

References

• Casa de Sante. (2025, April 9). Is Basmati Rice Good for IBS? A Comprehensive Guide. Retrieved from https://casadesante.com/blogs/digestive-enzymes/is-basmati-rice-good-for-ibs-a-comprehensive-guide
• A Little Bit Yummy. (2016, May 16). Rice & The Low FODMAP Diet. Retrieved from https://alittlebityummy.com/blog/rice-the-low-fodmap-diet/
• The IBS Dietitian. (n.d.). Is Rice Low FODMAP?. Retrieved from https://theibsdietitian.com/blog/does-rice-contain-fodmaps
• Karlijn's Kitchen. (2024, January 14). Is rice low FODMAP?. Retrieved from https://www.karlijnskitchen.com/en/is-rice-low-fodmap/
• Gourmend Foods. (2025, April 9). Is Rice Low FODMAP? Your Complete Guide in 2025. Retrieved from https://www.gourmendfoods.com/blogs/learn/is-rice-low-fodmap
• Casa de Sante. (2025, May 23). What Is the Best Rice for IBS? Top Varieties for Digestive Comfort. Retrieved from https://casadesante.com/blogs/gut-health/what-is-the-best-rice-for-ibs-top-varieties-for-digestive-comfort
• OnPoint Nutrition. (n.d.). Low FODMAP Grains for IBS. Retrieved from https://www.onpoint-nutrition.com/blog/low-fodmap-grains-for-ibs
• The IBS Dietitian. (n.d.). Is Rice Low FODMAP?. Retrieved from https://theibsdietitian.com/blog/does-rice-contain-fodmaps
• Dr. Rachel Pauls. (2023, January 20). Fluffy Low-FODMAP Coconut Rice Recipe; Gluten-free, Vegan. Retrieved from https://rachelpaulsfood.com/fluffy-low-fodmap-coconut-rice-recipe-gluten-free-vegan/
• Schär. (n.d.). Is Rice Low FODMAP? | Best in Gluten Free | Schär. Retrieved from https://www.schaer.com/en-us/a/is-rice-low-fodmap

Frequently Asked Questions

Is basmati rice confirmed as a low FODMAP food?

Yes, Monash University, the leading authority on the low FODMAP diet, has tested and confirmed that basmati rice is low in FODMAPs and safe for consumption within standard serving sizes.

What is the recommended serving size for basmati rice on a low FODMAP diet?

The recommended low FODMAP serving size for cooked basmati rice is approximately 1 cup (190 grams), according to Monash University. This amount is well-tolerated by most people with IBS.

Is brown basmati rice also low FODMAP?

Yes, brown basmati rice is also considered low FODMAP. However, due to its higher fiber content, individual tolerance can vary, and some people may find it more irritating than white basmati during a flare-up.

Does the way you cook basmati rice affect its FODMAP content?

The cooking method itself does not change the low FODMAP status of basmati rice. However, adding high-FODMAP ingredients like onions or garlic during cooking will increase the FODMAP content of the finished dish.

How can I add flavor to basmati rice without adding FODMAPs?

You can add flavor to basmati rice by using low-FODMAP ingredients. Good options include garlic-infused oil, chopped scallion greens, fresh herbs like chives, parsley, and basil, as well as a variety of safe spices.

What is resistant starch and how is it related to basmati rice?

Resistant starch is created when cooked rice, including basmati rice, is cooled down. This starch resists digestion and can act as a prebiotic fiber in the gut, supporting beneficial gut bacteria without being a FODMAP.

Can I eat a large quantity of basmati rice if it's low FODMAP?

While basmati rice is low FODMAP, consuming very large quantities can still cause digestive issues due to volume. It is always best to stick to the recommended serving size to gauge your personal tolerance.