What Rice Can You Eat With SIBO?

December 14, 2025 •

4 min read

While the global prevalence of SIBO is estimated to be between 2.5% and 22%, many individuals find themselves struggling to identify safe dietary staples that won't trigger symptoms. For those with small intestinal bacterial overgrowth, determining which types of rice are best tolerated can be a key step toward managing symptoms and maintaining a balanced diet.

Quick Summary

This guide details which types of rice are most suitable for a SIBO diet, emphasizing digestible white rice options, and provides key tips on proper preparation and portion control.

Key Points

Opt for White Rice: White rice, especially basmati or jasmine, is generally easier to digest for SIBO patients due to its lower fiber content compared to brown rice.
Limit Brown Rice: The higher fiber and nutrient content in brown rice can be harder for sensitive digestive systems to break down, potentially fueling bacterial overgrowth and increasing symptoms.
Control Portion Sizes: Start with small servings of cooked rice (¼ to ½ cup) to test tolerance, and only increase gradually while monitoring for symptoms.
Cook Fresh and Rinse Well: Always rinse rice thoroughly before cooking and eat it fresh to avoid the formation of resistant starch, which occurs when rice is cooled.
Personalize Your Approach: Individual tolerance varies significantly. Keep a food diary to track your body's specific response to rice and other foods.
Consider Alternatives: Other gluten-free grains like quinoa or oats may be options, but introduce them cautiously in moderation.

Understanding SIBO and the Role of Diet

Small Intestinal Bacterial Overgrowth, or SIBO, is a condition where an excessive amount of bacteria colonizes the small intestine, leading to various digestive issues such as bloating, gas, and abdominal pain. The bacteria ferment carbohydrates and other foods that are not fully digested and absorbed in the upper small intestine, producing gas and causing discomfort. A critical part of managing SIBO is controlling the intake of fermentable carbohydrates, known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols).

For many, rice is a dietary staple, providing an important source of carbohydrates and energy. However, navigating the world of grains with SIBO can be tricky, as different types of rice have varying fiber and fermentable carbohydrate content. Choosing the right rice and preparing it correctly can make a significant difference in how your digestive system responds.

White Rice: The SIBO-Friendly Option

For most individuals with SIBO, white rice is the best and most easily tolerated option. The reason for this lies in its processing. White rice has had the outer husk, bran, and germ removed, leaving only the starchy endosperm. This processing removes most of the fiber and other components that bacteria love to ferment, making it a low-fiber, low-FODMAP food. Its high digestibility means that most of the carbohydrates are absorbed in the small intestine, leaving minimal fuel for bacteria to overgrow.

Commonly recommended types of white rice for a SIBO diet include basmati and jasmine rice. Both are well-regarded for their pleasant flavor and texture, and their easy digestibility makes them a safe bet for many individuals with sensitive digestive systems. Pairing a small portion of white rice with lean protein and low-FODMAP vegetables can create a balanced and satisfying meal that is less likely to cause a flare-up.

White Rice vs. Brown Rice: A Comparison for SIBO

When managing SIBO, the choice between white and brown rice is a crucial one, as their nutritional profiles and impact on digestion are markedly different. Here is a table to help illustrate the key differences:


Feature	White Rice	Brown Rice
Processing	Husk, bran, and germ are removed, leaving only the starchy endosperm.	Only the inedible outer husk is removed, retaining the bran and germ.
Fiber Content	Lower fiber content makes it easier to digest.	Higher fiber content, which can be difficult for some SIBO patients to tolerate.
Digestibility	Highly digestible, with most starch absorbed in the small intestine, leaving less for bacteria to ferment.	Higher fiber and antinutrients like phytates can make it harder to digest for sensitive individuals.
FODMAP Content	Low in FODMAPs, making it a safe choice.	Can be higher in FODMAPs, potentially triggering symptoms in some individuals.
Nutrients	Fewer nutrients compared to brown rice, as the bran and germ are removed.	Richer in fiber, vitamins, and minerals.
Impact on SIBO	Generally well-tolerated and less likely to cause gas and bloating.	May cause increased gas, bloating, and discomfort due to higher fiber content.

The Importance of Portion Size and Preparation

Even with a safe food like white rice, portion size is critical for managing SIBO symptoms. Overwhelming the digestive system with large servings of any carbohydrate can provide excess fuel for bacterial fermentation. Most specialists recommend starting with a small portion, such as ¼ to ½ cup of cooked white rice per serving. Monitor your body's response and gradually increase the portion if it is well-tolerated. Keeping a food and symptom diary can be invaluable for identifying your personal tolerance levels.

Proper preparation is another key factor that can influence how your body reacts to rice. Here are some best practices:

Rinse thoroughly: Rinsing white rice until the water runs clear removes excess surface starch, which can contribute to fermentation.
Soak (optional): Some SIBO specialists recommend soaking rinsed rice for 30 minutes to several hours before cooking and then discarding the water. This may further reduce fermentable components.
Cook fresh: Avoid eating leftover or cooled-down rice, as cooling cooked rice increases its resistant starch content. Resistant starch resists digestion and can feed bacteria, potentially causing symptoms. Eating freshly cooked rice on the same day is the safest approach.
Consider digestive support: For some, adding a teaspoon of fat like olive oil or ghee to the cooking process can enhance digestibility. Additionally, pairing rice with digestive enzymes containing amylase can help break down starches more effectively.

Other Gluten-Free Grains for SIBO

While white rice is often the go-to, other gluten-free grains may also be tolerated by some SIBO patients, especially those who find they can handle a moderate amount of fiber. These include quinoa and oats. Like rice, these grains should be introduced in small portions while carefully monitoring your symptoms. Quinoa is a seed that is often enjoyed as a grain substitute and is generally well-tolerated.

Conclusion

For most individuals with SIBO, white rice—particularly jasmine or basmati—is a safe and easily digestible source of carbohydrates that can be included in their diet without causing excessive fermentation or discomfort. Avoiding higher-fiber grains like brown rice and implementing proper preparation techniques, such as rinsing and cooking fresh, can help further minimize symptoms. As always, a personalized approach is best. Pay close attention to your body’s unique response and work with a healthcare professional to find the dietary strategy that supports your gut health and symptom relief. For further reading on this topic, consult Casa de Sante's SIBO and White Rice Guide.

Frequently Asked Questions

Brown rice is generally not recommended for SIBO, especially during an active flare-up. Its higher fiber content can be difficult to digest and provide more fermentable material for bacteria, potentially worsening symptoms like gas and bloating.

The best type of rice for a SIBO diet is white rice, specifically basmati or jasmine rice. The processing removes the fibrous bran and germ, making it easier to digest and less likely to be fermented by intestinal bacteria.

You should start with small portions, such as ¼ to ½ cup of cooked rice per serving, to assess your tolerance. If this amount is well-tolerated, you can gradually increase it, but a food diary is recommended to track your body's response.

Yes, reheating cooled rice can be problematic for SIBO. When cooked rice cools, it develops resistant starch, which functions like fiber and can feed gut bacteria. It's best to eat freshly cooked rice and avoid leftovers to minimize this effect.

To make rice more digestible, rinse it thoroughly under cold water until the water runs clear to remove excess surface starch. Some find that soaking the rice for a period before cooking, then discarding the water, is also helpful.

Yes, other gluten-free grains like quinoa can be suitable for some SIBO patients, but individual tolerance varies. It is advisable to introduce these in small quantities and monitor your symptoms, as they have higher fiber content than white rice.

For a SIBO breath test prep diet, the only acceptable grain is plain, steamed white rice. It is crucial to eat it freshly prepared to avoid resistant starch and to follow your doctor's specific instructions.