Is jasmine low FODMAP?: Decoding Jasmine Rice and Tea on a Low-FODMAP Diet

November 7, 2025 •

3 min read

According to research, a low-FODMAP diet is a highly effective way to manage symptoms of irritable bowel syndrome (IBS) and other digestive disorders. However, navigating which foods fit can be tricky, which brings many to question: Is jasmine low FODMAP? The answer depends on which jasmine product you're considering.

Quick Summary

This nutritional guide details the FODMAP content of jasmine rice and jasmine tea. It clarifies that jasmine rice is a gut-friendly grain, while jasmine tea is typically safe in moderate serving sizes. The article also provides key tips for incorporating these into a low-FODMAP diet.

Key Points

Jasmine Rice is Low FODMAP: Cooked jasmine rice is a safe and well-tolerated grain for the low-FODMAP diet.
Jasmine Tea is Low FODMAP in Moderation: A single serving (1 cup or 250ml) of jasmine tea is typically gut-friendly due to its minimal fructose content.
Individual Tolerance is Key for Tea: Some sensitive individuals may react to jasmine tea, so it's important to test your own tolerance, particularly during the elimination phase.
Watch for Additives: Always check labels on commercial jasmine tea blends and flavored rice products for hidden high-FODMAP additives.
Jasmine Oil is Not a FODMAP Concern: As a fat, jasmine oil contains no FODMAPs and is considered low FODMAP when not ingested.
Jasmine vs. Other Rices: Like basmati and brown rice, jasmine rice is a safe alternative to high-FODMAP grains like wheat or rye.

Understanding the Low-FODMAP Diet

FODMAPs are fermentable carbohydrates that can trigger digestive symptoms like bloating, gas, and abdominal pain in some individuals. A low-FODMAP diet, developed by researchers at Monash University, involves a temporary restriction of high-FODMAP foods to help identify specific triggers. This approach can significantly improve the quality of life for those with IBS.

When considering new foods, it’s important to distinguish between different preparations. In the case of 'jasmine,' this refers most commonly to either the fragrant long-grain rice or the aromatic tea infused with jasmine flowers. Each has its own implications for a low-FODMAP diet.

Jasmine Rice: A Safe Grain

For individuals on a low-FODMAP diet, grains can be a significant source of concern due to high fructan content in items like wheat, barley, and rye. Fortunately, jasmine rice is a safe and reliable option. Multiple sources, including gut-health blogs that reference the Monash University data, confirm that jasmine rice is low in FODMAPs.

How to enjoy low-FODMAP jasmine rice

Portion Size: A typical cooked serving of jasmine rice (around 1 cup cooked) is considered a low FODMAP portion.
Flavoring: To keep your rice meal gut-friendly, avoid adding high-FODMAP ingredients like onion or garlic powder. Instead, use fresh chives, the green part of spring onions, or garlic-infused oil.
Preparation: Rinsing rice before cooking can remove excess starch, which helps prevent clumping.

Other Low-FODMAP rice and rice products

Brown Rice: Cooked brown rice is also low in FODMAPs.
Basmati Rice: Another fragrant option that is suitable for a low-FODMAP diet.
Rice Noodles and Flour: These products are also low in FODMAPs, but it's important to check for any high-FODMAP additives.

Jasmine Tea: Moderation is Key

Jasmine tea is made from green tea leaves infused with the scent of jasmine flowers. When it comes to its FODMAP content, the situation is more nuanced. While the tea itself is generally considered low FODMAP in moderation, it's not a 'free food' like plain rice.

Minimal Fructose: The jasmine flowers used to infuse the tea contain minimal fructose, which is a type of FODMAP. In a typical brew (1 cup or 250 ml), the amount of fructose that leaches into the water is generally well within low-FODMAP limits.
Important Caveat: Some sources, including apps like Fig, note that jasmine tea has not been officially tested by Monash University. They suggest testing your own tolerance with small portions, especially if you are in the elimination phase of the diet.
Watch for Additives: As with any tea, scrutinize the ingredients list for added sweeteners like honey or high-fructose corn syrup, or other flavorings that may contain hidden FODMAPs.

Comparison Table: Jasmine Rice vs. Jasmine Tea


Feature	Jasmine Rice	Jasmine Tea
FODMAP Status	Generally Low FODMAP: Considered safe and well-tolerated in normal serving sizes.	Low FODMAP in Moderation: Safe in single servings (1 cup), but individual tolerance can vary.
Primary FODMAP	None (starch is not a FODMAP).	Fructose (from flowers) in trace amounts.
Preparation Tips	Avoid high-FODMAP flavorings like garlic/onion powder. Use infused oils or green parts of scallions.	Check for added sweeteners. Stick to a 1 cup serving and monitor symptoms.
Gut Impact	A gut-friendly grain that provides energy without triggering symptoms in most people with IBS.	Can be soothing for the gut due to antioxidant and anti-inflammatory properties, but individual tolerance is key.

Exploring Jasmine Essential Oil

Jasmine essential oil, used for aromatherapy and skincare, is not a food product. It's important to know that oils and fats are not a source of FODMAPs, which are carbohydrates. Therefore, jasmine essential oil is not considered to have FODMAP content. However, this does not apply to ingestion, and any topical application should be done with care.

Conclusion

In summary, whether jasmine is low FODMAP depends entirely on its form. Jasmine rice is a safe and versatile low-FODMAP grain that can be enjoyed with little concern, assuming it’s prepared without high-FODMAP additives. Jasmine tea, on the other hand, is considered low FODMAP in moderate amounts (one cup), but individual tolerance should always be monitored, especially for those sensitive to even small amounts of fructose. When in doubt, consulting a registered dietitian or using a reliable resource like the Monash FODMAP app is always the best approach. Following these guidelines allows you to continue enjoying the distinct flavor and aroma of jasmine while effectively managing your diet and gut health.

For more detailed information on the low-FODMAP diet, consider exploring the resources from Monash University.

Frequently Asked Questions

Yes, cooked jasmine rice is considered a low FODMAP grain and is safe for consumption on a low-FODMAP diet.

Yes, jasmine tea is generally well-tolerated in moderate portions, typically defined as one cup (250 ml), for those on a low-FODMAP diet.

While the Monash University app may not have a specific entry for jasmine tea, the minimal fructose from the flowers in a single serving means it's generally considered low FODMAP based on its ingredients.

One cup (250 ml) is the generally recommended low FODMAP serving size for jasmine tea, as this amount contains only minimal, well-tolerated amounts of fructose.

No, as an oil, it is a fat and not a carbohydrate, so it does not contain FODMAPs. This applies only to external use, as essential oils should not be ingested.

Yes, some commercial blends or pre-made iced teas may contain high-FODMAP sweeteners like honey or other flavorings. Always check the ingredients label carefully.

Jasmine rice is low FODMAP because it contains very little of the fermentable carbohydrates that trigger digestive symptoms in sensitive individuals with IBS.