FODMAP checker
Rice
Rice is one of the safest foods on the low-FODMAP diet. Both white and brown rice are FODMAP-free and can be eaten freely. Rice is often recommended as a staple grain for people managing IBS symptoms.
Why is rice safe on a low-FODMAP diet?
Rice contains no FODMAPs. It is a pure starch with no fermentable oligosaccharides, disaccharides, monosaccharides, or polyols. This makes it one of the most reliable and versatile foods for people with IBS.
White rice is the most gentle on the gut — it is easy to digest and very unlikely to cause any symptoms. Brown rice is also low FODMAP, though its higher fibre content may cause issues for some people with very sensitive digestion.
Rice-based products like rice flour, rice noodles, and rice cakes are also generally low FODMAP, making rice a foundation ingredient across many cuisines on the low-FODMAP diet.
Tips & alternatives
- 🍜Rice noodlesA great low-FODMAP substitute for wheat pasta. Works in Asian-style dishes, soups, and stir-fries.
- 🍞Rice flourLow FODMAP and good for baking. Use as a wheat flour substitute in pancakes, biscuits, and coatings.
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