Understanding What Kind of Rice Is Best for IBS?

October 16, 2025 •

3 min read

According to researchers at Monash University, most types of plain, cooked rice are considered low FODMAP and safe for a diet aimed at managing Irritable Bowel Syndrome (IBS) symptoms. Determining what kind of rice is best for IBS depends largely on your personal digestive tolerance, particularly concerning fiber content.

Quick Summary

This article explores rice options for those with IBS, focusing on low FODMAP varieties and the impact of fiber. It examines white rice for easy digestion during flares, brown rice for fiber benefits, and other safe types like basmati and jasmine. Crucial tips on cooking methods and portion control are also provided to help manage digestive symptoms.

Key Points

White rice is typically the safest option: It is low in fiber and easy to digest, making it ideal for soothing IBS flare-ups and managing diarrhea.
Brown rice can help with constipation: Its higher fiber content promotes bowel regularity, but it may cause bloating or gas for those sensitive to fiber.
Basmati and jasmine rice are low FODMAP: These fragrant varieties are generally well-tolerated due to their naturally low FODMAP content and soft texture when cooked.
Practice portion control and monitor your symptoms: Even low-FODMAP foods can trigger symptoms in large quantities. Start with small servings and keep a food diary to find your personal tolerance.
Simple preparation is key: Cook rice plainly or with low-FODMAP ingredients like garlic-infused oil instead of onion and garlic, which can be high in FODMAPs.
Consider other rice products: Rice noodles and rice flour are also low FODMAP and great for replacing high-FODMAP wheat products in recipes.

Understanding IBS and the Role of Rice

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder. Many with IBS manage symptoms with a low-FODMAP diet, avoiding carbohydrates that are poorly absorbed and can trigger discomfort. Most common rice varieties are naturally low in FODMAPs and gluten-free, making them a safe staple compared to higher-FODMAP grains like wheat and rye. However, the fiber content in different rice types can influence symptoms.

White Rice: The Gentle Option for Sensitive Guts

White rice, with its outer bran and germ removed, is lower in fiber and often recommended during IBS flare-ups or for those with diarrhea-predominant IBS (IBS-D). Its lower fiber makes it easier to digest, reduces bloating and gas, and can help firm up stools. As with most rice, it's low in FODMAPs and its mild flavor is soothing for a sensitive gut. While nutritionally less dense than brown rice, it's a good component of a balanced meal when paired with lean protein and low-FODMAP vegetables.

Brown Rice: A Balanced Approach to Fiber

Brown rice is a whole grain with the bran and germ intact, offering more fiber and nutrients. For individuals with constipation-predominant IBS (IBS-C) who tolerate fiber, brown rice can aid bowel regularity. It also contains more magnesium, B vitamins, and antioxidants and has a lower glycemic index. However, its higher insoluble fiber content can cause gas and bloating in some people with IBS. If trying brown rice, start with small portions and observe your body's response.

Specialty Rice Varieties for IBS

Several other rice types are generally well-tolerated:

Basmati Rice: This long-grain, low-FODMAP rice has a low to moderate glycemic index and is easily digestible.
Jasmine Rice: A fragrant, low-FODMAP option that is soft and often well-tolerated.
Glutinous/Sticky Rice: Despite its name, it's gluten-free and low FODMAP. Some may find its texture dense.
Wild Rice: A grass seed higher in fiber and protein; may be more digestible than brown rice for some. Start with small amounts.
Rice Noodles and Rice Flour: Low-FODMAP alternatives to wheat products. Check for hidden high-FODMAP ingredients.

Cooking and Preparation Tips for IBS-Friendly Rice

Preparation methods can improve digestibility:

Rinse rice before cooking to remove excess starch.
Soak brown rice to break down hard-to-digest parts.
Cook simply using low-FODMAP flavorings like garlic-infused oil or chives instead of onion and garlic.
Cool and reheat cooked rice to create resistant starch, a gut-friendly prebiotic fiber.

Finding Your Individual Rice Tolerance

The best rice is personal. Use a food diary to track how different types, portions, and preparation methods affect you. Start with an easily digestible option like white rice and gradually introduce others to assess your tolerance. A registered dietitian can provide personalized guidance.

Comparison Table: Rice for IBS


Rice Type	Key Benefits for IBS	Potential Drawbacks for IBS	Recommended for	FODMAP Status
White Rice	Easiest to digest, very low fiber, soothing during flare-ups.	Less nutritious due to milling, higher glycemic index.	IBS-D or during active flares.	Low FODMAP.
Brown Rice	Higher fiber content for constipation relief, more nutrients.	Higher insoluble fiber can cause gas and bloating for some.	IBS-C (start with small portions).	Low FODMAP (1 cup cooked).
Basmati Rice	Low to moderate GI, light and fluffy texture, easily digestible.	None, generally well-tolerated.	Most IBS individuals seeking a versatile, low FODMAP rice.	Low FODMAP.
Jasmine Rice	Fragrant, soft texture requires less digestive effort.	High glycemic index, potentially problematic for blood sugar sensitivity.	Most IBS individuals.	Low FODMAP.

Conclusion

The ideal rice for IBS varies by individual symptoms and triggers. White rice is gentle for flare-ups and IBS-D due to low fiber, while brown rice can benefit IBS-C if tolerated. Low-FODMAP options like basmati and jasmine rice are also good choices. Experimenting with types, portions, and simple preparation helps incorporate rice into an IBS-friendly diet. Consulting a healthcare professional or dietitian is advised.

For more on the low-FODMAP diet, refer to resources like Monash University.

Monash University Low FODMAP Diet

Frequently Asked Questions

The better choice depends on your specific IBS symptoms. White rice is easier to digest due to its lower fiber, making it better for flare-ups or diarrhea-predominant IBS. Brown rice offers more fiber, which is beneficial for constipation-predominant IBS, but should be introduced slowly.

Yes, jasmine rice is low FODMAP and generally safe for IBS. Like white rice, its soft texture and low fiber content make it easy to digest. Many people with IBS tolerate it well, though its higher glycemic index may be a consideration for some.

Yes, soaking rice, particularly brown rice, before cooking can make it more digestible for some individuals. Soaking can help break down some of the harder-to-digest components and remove excess surface starch.

Plain rice noodles, made from rice flour, are low FODMAP and an excellent alternative to wheat-based pasta. It is important to check for hidden high-FODMAP ingredients in any sauces or added flavorings.

Yes, glutinous rice (or sticky rice) is naturally gluten-free and low FODMAP. The 'glutinous' refers to its sticky texture, not gluten content. It is generally well-tolerated, but some people may find its dense starchiness harder to digest in large quantities.

Boiling or steaming rice is often the best method for sensitive digestion. Rinsing the rice beforehand can help remove excess starch, and using low-FODMAP seasonings like garlic-infused oil or herbs instead of onion and garlic is recommended.

Yes, cooling and reheating cooked rice creates resistant starch, which functions as a prebiotic fiber. This can feed beneficial gut bacteria and potentially improve digestive health without causing the same bloating as other fibers.