Understanding Nutrition: What is the Lowest FODMAP Rice?

November 9, 2025 •

5 min read

According to Monash University research, a low FODMAP diet can significantly help manage symptoms of Irritable Bowel Syndrome (IBS). For many navigating this diet, understanding exactly what is the lowest FODMAP rice is a crucial step towards building a gut-friendly and satisfying meal plan.

Quick Summary

Several types of rice, including white, brown, and basmati, are naturally low in FODMAPs and serve as a safe staple for individuals with digestive sensitivities. This guide explores the FODMAP content of different varieties, offering cooking tips and other low-FODMAP rice-based alternatives for optimal digestive comfort.

Key Points

White Rice (and Basmati/Jasmine): These are the safest and lowest FODMAP options, containing no detectable FODMAPs in typical servings.
Portion Control for Some Varieties: Red, black, and wild rice are low FODMAP in smaller servings but can become moderate or high in larger portions.
Consider Fiber Content: Brown rice is a low FODMAP whole grain, but some individuals with IBS might find its higher fiber content more difficult to tolerate.
Watch Your Add-ins: The FODMAP content of rice dishes is often increased by high-FODMAP ingredients like onion and garlic, not the rice itself.
Embrace Versatility: Rice can form the basis of countless low-FODMAP meals, including pilafs, stir-fries, and risottos, by using gut-friendly flavorings.
Leftovers can be Beneficial: Cooling and reheating rice creates resistant starch, which acts as a prebiotic fiber and supports gut health.

Navigating Grains on a Low FODMAP Diet

For individuals with digestive sensitivities, such as Irritable Bowel Syndrome (IBS), selecting the right grains is key to symptom management. FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are short-chain carbohydrates that can cause digestive distress in susceptible people. Unlike many other grains that are high in fructans, a type of FODMAP, rice is naturally a low-FODMAP option, making it a safe and versatile carbohydrate source.

Why Rice is a Safe Choice

Most rice varieties are well-tolerated because they contain minimal amounts of fermentable carbohydrates. This makes rice an excellent staple food that provides energy without the bloating, gas, or abdominal pain associated with high-FODMAP grains like wheat, barley, and rye. The key lies in choosing the right type of rice and preparing it without adding high-FODMAP ingredients like onion or garlic.

FODMAP Levels in Common Rice Types

Monash University, a leading authority on the low FODMAP diet, has tested various types of rice to determine their FODMAP content and appropriate serving sizes. The findings show that most common rice varieties are safe for consumption during the elimination phase of the diet, though some have specific portion recommendations.

Types of Rice with Minimal to No FODMAPs

White Rice: This is one of the most widely available and easily digestible options. Monash has tested cooked white rice and found it contains no detectable FODMAPs, allowing for safe consumption in typical serving sizes of up to 1 cup. Its low fiber content makes it especially gentle on the stomach.
Basmati Rice: Known for its fragrance and fluffy texture, cooked basmati rice is also certified low FODMAP. Similar to white rice, it contains no detectable FODMAPs, and serving sizes of up to 1 cup are well-tolerated.
Brown Rice: As a whole grain, brown rice retains its bran and germ, providing more fiber than white rice. It is also considered naturally low FODMAP in standard servings (around 1 cup cooked), though some individuals may be more sensitive to its fiber content. Monitoring personal tolerance is always recommended.
Jasmine Rice: This aromatic, long-grain rice is generally accepted as low FODMAP. While not specifically listed on all app entries, its FODMAP content is similar to other white rice varieties, making it a reliable choice for most individuals.
Arborio Rice: This starchy, short-grain rice, used for risotto, is low FODMAP at a 1 cup serving and remains low in FODMAPs in larger portions.

Rice Types with Portion Limits

Red Rice: Cooked red rice is low FODMAP at a 1 cup serving. However, it contains moderate levels of galacto-oligosaccharides (GOS) in larger portions of 2 cups or more.
Black (Forbidden) Rice: This rice is low FODMAP at a 1 cup serving. Like red rice, it contains moderate fructans in larger amounts (around 2 cups).
Wild Rice: Technically a grass seed, cooked wild rice is low FODMAP at a 1 cup serving (140 grams). Portions exceeding 246 grams become moderate in fructans.

Making the Right Choice for Your Gut

While several types of rice are suitable for a low FODMAP diet, the lowest FODMAP option in terms of fermentable carbohydrates is white rice, including varieties like basmati and jasmine. These options have been tested and shown to contain no FODMAPs in typical serving sizes, making them the safest bet for those with severe sensitivities. For those who tolerate a higher fiber intake, brown rice is an excellent nutritious alternative.

Comparison of Low FODMAP Rice Varieties


Rice Type	FODMAP Status	Common Characteristics	Notes for Low FODMAP Diet
White Rice	Low FODMAP (No detectable FODMAPs)	Mild flavor, soft texture	Safest option for sensitive guts due to low fiber.
Basmati Rice	Low FODMAP (No detectable FODMAPs)	Aromatic, long grain, fluffy texture	An excellent, flavorful option that is FODMAP-free.
Brown Rice	Low FODMAP (in typical servings)	Nutty flavor, chewy texture, high in fiber	A nutritious choice, but individual tolerance for fiber may vary.
Jasmine Rice	Low FODMAP (Generally accepted)	Aromatic, soft, slightly sticky texture	A fragrant alternative to standard white rice.
Arborio Rice	Low FODMAP (in typical servings)	Short-grain, starchy, used for risotto	Check serving size, but generally low FODMAP.
Red Rice	Low FODMAP (up to 1 cup)	Earthy flavor, chewy texture	Moderate GOS in larger portions (2+ cups).
Black Rice	Low FODMAP (up to 1 cup)	High in antioxidants, nutty flavor	Moderate fructans in larger portions (2+ cups).
Wild Rice	Low FODMAP (up to 1 cup)	Chewy, nutty, high in fiber and protein	Not a true rice; moderate fructans in larger portions.

Tips for Cooking and Enjoying Low FODMAP Rice

Avoid High-FODMAP Add-ins: The rice itself may be low FODMAP, but sauces, seasonings, and other ingredients can quickly raise the FODMAP content. Steer clear of onion, garlic powder, and other high-FODMAP flavor enhancers. Opt for garlic-infused oil, chives, or scallion greens instead.
Rinse Before Cooking: Rinsing rice can help remove excess starch, preventing it from becoming clumpy.
Portion Control: Pay attention to serving sizes, especially for varieties like red, black, and wild rice, where larger quantities can introduce moderate levels of FODMAPs.
Embrace Variations: Rice provides a neutral base for a wide range of gut-friendly meals. You can create delicious dishes like herb and vegetable rice pilaf or coconut rice with low-FODMAP vegetables and protein.
Utilize Leftovers: When cooked rice cools, it creates resistant starch, a type of prebiotic fiber that can benefit gut health. This means reheated rice might be even more gut-friendly than freshly cooked rice.

Conclusion

When it comes to building a foundation for a low FODMAP diet, rice is a hero grain. While many types are perfectly acceptable, white rice (including basmati and jasmine) is technically the lowest FODMAP option, containing no detectable FODMAPs in standard serving sizes. Brown rice and other whole-grain varieties are also safe and offer added nutritional benefits, provided you monitor portion size and individual tolerance. By understanding the FODMAP content of different rice types and adopting smart cooking practices, you can enjoy this versatile staple without compromising your digestive comfort.

Additional Resources

For more detailed guidance and a comprehensive list of tested foods, consult the Monash University Low FODMAP Diet app.

Frequently Asked Questions

Yes, brown rice is low FODMAP. According to Monash University, a standard serving of 1 cup (180g) of cooked brown rice is safe for a low FODMAP diet, though some individuals may be more sensitive to its fiber content.

Basmati rice, along with white and jasmine rice, contains no detectable FODMAPs in typical serving sizes. It is therefore one of the lowest FODMAP rice options available, and a very safe choice.

Yes, jasmine rice is generally accepted as a low FODMAP rice. It is similar to white rice in that it contains no detectable FODMAPs in standard servings and is well-tolerated by most people following the diet.

Plain rice cakes are low FODMAP in controlled portions. Monash University recommends a serving of 4 plain rice cakes (28g). Larger servings (5+ cakes) can contain moderate or high levels of fructans.

For a sensitive gut, white rice, basmati, and jasmine rice are often the best choices. Their lower fiber content makes them very easy to digest and less likely to cause bloating or other symptoms compared to higher-fiber options like brown rice.

Wild rice is low FODMAP at a 1 cup (140g) cooked serving. However, it contains moderate amounts of fructans in larger portions (246g or more), so portion control is important.

No, not all rice-based products are low FODMAP. Processed items like flavored rice crackers, some rice milks, and mixes can contain high-FODMAP additives like onion or garlic powder. Always check the ingredient list carefully.