Is cooked white rice low in FODMAP?

December 1, 2025 •

4 min read

According to extensive testing by Monash University, a standard portion of cooked white rice is considered low in FODMAPs and is well-tolerated by most individuals following the diet. So, is cooked white rice low in FODMAP? Yes, it is, and can be a safe and easy-to-digest base for many meals.

Quick Summary

Cooked white rice is a low-FODMAP grain, making it suitable for those with digestive sensitivities like IBS. This article details appropriate portion sizes, safe preparation methods, and which rice varieties are best for a gut-friendly diet.

Key Points

Low FODMAP Status: Cooked white rice is confirmed low in FODMAPs by Monash University, making it a safe choice.
Portion Control: Standard serving sizes of up to 1 cup cooked rice are recommended to manage overall FODMAP intake effectively.
Cooking Methods: The cooking process does not affect the FODMAP content of rice. Only the added ingredients can alter its status.
Flavoring: Instead of high-FODMAP aromatics like onion and garlic, use infused oils or the green parts of scallions for flavor.
Resistant Starch: Cooling cooked rice creates resistant starch, which may provide additional gut health benefits as a prebiotic.
Versatility: White rice, along with other varieties like basmati and brown rice, is a versatile, digestible foundation for a wide range of meals.

Understanding FODMAPs and Your Digestive System

For many people with irritable bowel syndrome (IBS) and other digestive issues, managing symptoms often involves careful dietary choices. A low-FODMAP diet is a clinically proven approach to help identify and manage food triggers. Before we dive into the specifics of rice, it's essential to understand what FODMAPs are and why they can cause problems.

What are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are a group of short-chain carbohydrates that are poorly absorbed by the small intestine. When these fermentable carbohydrates reach the large intestine, they are rapidly fermented by gut bacteria, which produces gas. For individuals with a sensitive gut, this can lead to uncomfortable symptoms such as bloating, gas, abdominal pain, and altered bowel habits.

Why Rice is a Safe Choice

Unlike grains such as wheat and barley, which contain high levels of fructans, rice contains minimal amounts of fermentable carbohydrates. This low FODMAP profile, combined with its naturally gluten-free nature, makes it a reliable, gentle grain for those with a sensitive digestive system. The science is straightforward: rice grains contain very little of the specific carbohydrates that cause fermentation in the digestive tract. This provides clean energy without the digestive complications associated with higher FODMAP grains.

Is Cooked White Rice Low in FODMAP? The Scientific Consensus

Yes, cooked white rice is low in FODMAPs. According to testing by the authoritative Monash University, standard white rice, including varieties like basmati and jasmine, is considered low FODMAP. This means it can be included safely in the elimination phase of the diet, as well as the reintroduction and personalization phases.

Portion Sizes Matter

While white rice is low in FODMAPs, paying attention to portion size is still a good practice, especially during the elimination phase. Monash University recommends a serving size of 1 cup (190g) of cooked rice as low FODMAP. While larger servings of white rice are generally well-tolerated, managing portion sizes helps control the overall FODMAP load of a meal, preventing the cumulative effect known as 'FODMAP stacking'.

Other Low-FODMAP Rice Types

White rice isn't the only option. Other rice varieties are also safe on a low-FODMAP diet. These include:

Basmati rice: Known for its aromatic qualities, it is low FODMAP.
Brown rice: Higher in fiber than white rice, it remains gut-friendly in a 1-cup portion.
Jasmine rice: Another aromatic white rice variety that is low FODMAP.
Arborio rice: Used for risottos, this type is also considered low FODMAP.

How to Cook Low-FODMAP Rice

Cooking rice does not change its FODMAP content; what matters are the ingredients you add to it. To ensure your rice dish remains gut-friendly, consider these tips:

Use water or a low-FODMAP broth instead of high-FODMAP stocks.
Substitute onion and garlic with garlic-infused oil or the green parts of scallions for flavor.
Add fresh herbs like parsley, cilantro, or chives for flavor.
Consider toasting the rice in a pan with a little low-FODMAP oil before adding liquid to deepen the nutty flavor.

White Rice vs. Other Grains: A FODMAP Comparison

When navigating a low-FODMAP diet, it's helpful to see how white rice compares to other common grains. This comparison illustrates why rice is such a reliable staple for sensitive digestive systems.


Grain/Staple	FODMAP Status	Notes
White Rice (cooked)	Low FODMAP	Easily digestible, safe in typical portions.
Brown Rice (cooked)	Low FODMAP	Higher fiber, also well-tolerated in a 1-cup cooked portion.
Quinoa (cooked)	Low FODMAP	Good protein source, safe in moderate portions.
Wheat Pasta (cooked)	High FODMAP	Contains fructans; must be avoided during elimination phase.
Barley (cooked)	High FODMAP	High in fructans; not suitable for low FODMAP diet.

The Role of Resistant Starch

An interesting fact about rice is related to resistant starch, which is formed when cooked rice cools. This process can actually be beneficial for gut health. Resistant starch is not a FODMAP and, instead of being digested in the small intestine, it travels to the colon where it feeds beneficial gut bacteria, acting as a prebiotic fiber. This means leftover rice might be even better for your gut than freshly cooked rice, provided it's handled safely.

Conclusion: A Digestible Staple

For those managing IBS and other digestive issues, cooked white rice is an excellent, safe, and versatile staple for a low-FODMAP diet. Its low FODMAP content and gluten-free nature make it easy to digest and suitable for a wide range of meals. By choosing appropriate portions and flavoring with low-FODMAP ingredients, you can build satisfying and gut-friendly dishes with confidence. While white rice is a great option, remember to incorporate a variety of other low-FODMAP foods for a balanced and nutritious diet. If you are new to the low-FODMAP diet, it is always recommended to consult with a registered dietitian for personalized guidance.

For further information, the Monash University FODMAP Diet App offers a comprehensive database of tested foods to support your journey: Monash University Low FODMAP Diet App

Frequently Asked Questions

While it's not entirely FODMAP-free, cooked white rice contains such minimal amounts of fermentable carbohydrates in a typical serving that it is considered low FODMAP and safe for most people.

No, whether you boil, steam, or fry it, the cooking method itself does not change the FODMAP content of the rice grain. The FODMAP content will only increase if high-FODMAP ingredients like onions or garlic are added.

Yes, brown rice is also considered low FODMAP, as confirmed by Monash University. Despite having higher fiber, it is also gut-friendly in typical serving sizes.

Plain rice products like crackers and noodles are generally low FODMAP, but careful portion control is necessary. It is important to check the ingredients for hidden high-FODMAP additives.

Yes, white rice is often a staple for those with IBS because it is bland, low in FODMAPs, and unlikely to cause digestive upset. It provides energy and is a gentle base for meals.

Reheating rice does not increase its FODMAP content. In fact, the cooling and reheating process can create resistant starch, which acts as a prebiotic and is not a FODMAP.

You can add flavor to your rice by using safe ingredients. Use garlic-infused oil, the green tops of scallions, chives, or fresh herbs like parsley and cilantro. You can also toast the rice before cooking for a nutty flavor.