Is Steamed Rice Low FODMAP? A Guide for Digestive Health

November 23, 2025 •

4 min read

According to extensive testing by Monash University, most types of plain rice, including both white and brown varieties, contain negligible amounts of FODMAPs. This makes plain steamed rice a safe and reliable carbohydrate source for people following a low FODMAP diet for irritable bowel syndrome (IBS) or other digestive issues. The preparation method of steaming does not alter its low FODMAP status, provided no high-FODMAP ingredients are added.

Quick Summary

Steamed rice is low in fermentable carbohydrates and is generally safe for a low FODMAP diet. Both white and brown rice are suitable, as confirmed by Monash University, but portion sizes for less common types like red or black rice should be moderated. Avoid high-FODMAP seasonings when preparing. Steaming is a safe cooking method.

Key Points

Low FODMAP by Nature: Plain steamed rice (white, brown, basmati) is naturally very low in FODMAPs and a safe staple for IBS.
Cooking Method is Safe: Steaming does not affect the low FODMAP status of rice, provided no high-FODMAP ingredients are used.
Watch Seasonings: Avoid high-FODMAP additions like onion or garlic. Flavor with gut-friendly options such as chives or garlic-infused oil.
Most Varieties are Safe: White, brown, and basmati rice are reliably low FODMAP in typical serving sizes (around 1 cup cooked).
Check Portion Sizes for Others: For red and black rice, stick to the tested low FODMAP serving size (typically 1 cup cooked), as larger portions can contain moderate amounts of FODMAPs.
Processing Matters: Processed rice products like crackers and cakes may have high-FODMAP additives or limited safe portion sizes, so always check labels.

Steamed Rice on a Low FODMAP Diet

When managing Irritable Bowel Syndrome (IBS), choosing a staple grain that is both satisfying and gentle on the digestive system can be a challenge. Fortunately, plain steamed rice is one of the most reliable options available. Its inherently low FODMAP content and versatility make it a cornerstone of many gut-friendly meals.

Why is plain steamed rice low FODMAP?

The FODMAP content of food is based on the presence of fermentable carbohydrates. Rice, unlike many other grains such as wheat and barley, naturally contains minimal amounts of these short-chain carbs. The primary carbohydrates in rice are long-chain starches, which are absorbed higher up in the digestive tract and do not undergo the fermentation process in the large intestine that triggers symptoms for sensitive individuals.

This low-FODMAP nature holds true for plain steamed rice because the steaming process itself does not introduce or alter the carbohydrate structure in a way that would increase FODMAP content. The key is ensuring that the rice is prepared simply, without adding any high-FODMAP ingredients like onion or garlic powder, which are common culprits for digestive upset.

Types of Rice and Their Low FODMAP Status

Several varieties of rice have been tested by Monash University and confirmed to be suitable for a low FODMAP diet in standard serving sizes:

White Rice: Tested as low FODMAP for cooked servings of up to one cup (190g). Its low fiber content makes it exceptionally easy to digest.
Brown Rice: Also low FODMAP for cooked servings of up to one cup (180g). Though it has higher fiber than white rice, the FODMAP content remains low. Some people with IBS may be sensitive to the higher fiber content, so monitoring individual tolerance is always recommended.
Basmati Rice: Confirmed as a low FODMAP option, with cooked servings of up to one cup (190g) being safe.
Arborio Rice: This starchy rice, used for risotto, is also low FODMAP in cooked portions of up to one cup (190g).
Glutinous Rice: A cooked serving of one cup (190g) is considered low FODMAP.
Red Rice and Black Rice: These are low FODMAP in smaller servings (around 1 cup cooked), but can become moderate or high in FODMAPs in larger quantities. Portion control is crucial with these varieties.

Preparing Low FODMAP Steamed Rice

To ensure your steamed rice is IBS-friendly, follow these simple preparation tips:

Rinse Thoroughly: Rinsing uncooked rice until the water runs clear can help remove excess starch, which some sensitive individuals find beneficial.
Use Plain Water or Low FODMAP Broth: For cooking, stick to plain water or a certified low FODMAP broth or stock. Avoid high-FODMAP liquids like bone broth made with onion.
Flavor with Safe Ingredients: Instead of relying on onion or garlic, use low FODMAP alternatives for flavor. Examples include garlic-infused oil, chives, the green part of scallions, or fresh herbs like cilantro or parsley.
Consider Resistant Starch: For an added benefit, cool your cooked rice completely before reheating. The cooling process creates resistant starch, a prebiotic fiber that can help feed beneficial gut bacteria. It is not a FODMAP and is well-tolerated by most people on the diet.

Comparison of Rice Varieties for a Low FODMAP Diet


Rice Type	FODMAP Status (1 Cup Cooked)	Fiber Content	Ease of Digestion
White Rice	Low FODMAP	Low	Very Easy
Brown Rice	Low FODMAP	Medium	Easy (High Fiber May Affect Some)
Basmati Rice	Low FODMAP	Low-Medium	Very Easy
Arborio Rice	Low FODMAP	Low	Easy
Red Rice	Low FODMAP	High	Variable (Moderate in larger portions)
Black Rice	Low FODMAP	High	Variable (Moderate in larger portions)

What About Other Rice Products?

While plain steamed rice is safe, always check the ingredients of processed rice products. Items like rice cakes, rice crackers, and some rice milk brands can contain high FODMAP additives or become high FODMAP in larger servings due to fructans. The Monash University FODMAP app is the best resource for checking specific brand products and serving sizes.

Conclusion

Is steamed rice low FODMAP? The evidence is clear: yes, most common types of plain steamed rice are very low in FODMAPs and are a safe, versatile staple for a gut-friendly diet. Steaming as a preparation method does not impact its suitability, provided you avoid high-FODMAP flavorings. By choosing varieties like white, brown, or basmati rice in moderate servings and adding only low-FODMAP seasonings, you can enjoy this comforting grain without triggering digestive symptoms. Always listen to your body and adjust portions as needed based on individual tolerance.

For more detailed information and recipe ideas, consider exploring the resources provided by reputable low FODMAP authorities.

Frequently Asked Questions

No, the method of cooking, including steaming, does not alter the naturally low FODMAP content of plain rice. The FODMAP status depends on the ingredients, not the cooking process.

Yes, white rice, including varieties like basmati and jasmine, is naturally low in FODMAPs and is considered a very safe grain for people following a low FODMAP diet in typical servings of about 1 cup cooked.

Yes, brown rice is low FODMAP. While it has higher fiber than white rice, it contains minimal FODMAPs in a standard cooked serving of approximately 1 cup.

Yes, cooling and reheating cooked rice is safe for a low FODMAP diet. The process creates resistant starch, which is not a FODMAP and can be beneficial for gut health.

To keep steamed rice low FODMAP, season with safe ingredients. Good options include salt, pepper, fresh herbs like cilantro or chives, and garlic-infused oil. Avoid using fresh garlic or onion.

The standard low FODMAP serving size for most cooked rice types, including white, brown, and basmati, is approximately 1 cup or 180-190 grams. Less common varieties like red or black rice may have smaller safe serving sizes.

No, not all products are low FODMAP. While plain rice is safe, processed products like some rice cakes or crackers can contain high FODMAP ingredients or become high FODMAP in larger portions. Always check labels and consult the Monash app.