No FODMAP rice? Yes! Brown rice, white rice and basmati rice have been lab tested by Monash university and they contain no FODMAPs. This recipe shows you how to cook these types to fluffy perfection. Along with a No FODMAP Leafy Green Salad, you have your sides covered!
This is our favorite way to cook No FODMAP Rice. It is the perfect no FODMAP grain accompaniment to your low or no FODMAP dinner or lunch. Note that there are slight variations in water ration and cooking time per type of rice.
No FODMAP Rice By Many Colors/Varieties
Both Monash University and FODMAP Friendly have lab tested rice; Monash has given us more specifics.
Monash has separately lab tested brown rice, white rice, basmati rice, red and glutinous rice. The results are as follows:
- Brown Rice: No FODMAPs
- White Rice: No FODMAPs
- Basmati Rice: No FODMAPs
- Red Rice: Low FODMAP serving size is 1 cup (190 g) cooked
- Glutinous Rice: Low FODMAP serving size is 1 cup (190 g) cooked
FODMAP Friendly simply lists “rice” in their app yet shows a picture of brown rice. If you read the fine print at the bottom of the entry it says “brown/white variety only”. Their lab tests have given both white and brown a “Pass” at servings of 1 cup (190 g) cooked.
Knowing that white, brown and basmati rice contain no FODMAPs means that we can get creative in ways to integrate this nutritious whole grain into our diet.
How To Cook No FODMAP Rice
If you have a rice cooker, you probably love it and use it often. Whenever we meet someone who has a rice cooker, they speak of it in glowing terms. If you have a rice cooker, follow the manufacturer’s instructions.
The Steam Method
We like to combine rinsed rice with water and salt, cover, bring to a boil, then adjust heat down to a simmer until done. At the end of cooking we remove from the heat and allow to sit, covered, to steam for a few minutes. If you use the right amount of water, you will get fluffy rice every time.
Please note the ratios of water to rice in the recipe below.=
Buying Rice In Bulk
Rice tends to be pretty economical and it is even more so if you buy in bulk, which we like to do. That way we can buy what we need and use it up over a short period of time.
The exception would be the basmati. When you buy in bulk you often do not have a choice of brands and we have found that basmati brands can vary quite a bit in quality. Some yield perfectly separated grains, while others produce a gloppy mess.
We recommend Daawat and Lundberg brands as great ones to try.
Rinsing Raw Rice
Some folks rinse rice before cooking, others do not. We find that if we do rinse rice that we get more consistent results. There are two main reasons to rinse rice before cooking:
- As a raw agricultural product, rice might contain small amounts of dirt or debris.
- Raw rice can be coated with loose, powdery starch, which can lead to gummy cooked rice.
How To Rinse Rice
Simply place the quantity of rice you need in a fine-meshed strainer and run cool water over the grains. I stir the grains around with my fingers and flush with quite a bit of water.
If you want to be doubly sure, you could put the raw rice grains in a bowl, add cool tap water, swish around and note the cloudy, starchy water. Drain and repeat with fresh water until water is clear.
Whole Grain Rice
Please note that this recipe is all about whole grain rice and the cooking instructions and ingredient ratios will not work with converted or quick cooking rice.
For the white or brown rice you can use long or medium grain.
Make sure to visit our other No FODMAP recipes to help you build your meals throughout the days and weeks:
- No FODMAP Vegetable Salad
- No FODMAP Baked Potato
- No FODMAP Fruit Salad
- No FODMAP Chicken Paillard
- No FODMAP Malt Vinegar Salad Dressing
- No FODMAP Leafy Green Salad
- No FODMAP Steak
- No FODMAP Cod
No FODMAP Rice
No FODMAP rice? Yes! Brown rice, white rice and basmati rice have been lab tested by Monash university and they contain no FODMAPs. This recipe shows you how to cook these types to fluffy perfection.
Low FODMAP Serving Size Info: Makes about 3 cups (570 g) cooked rice; serves 3
- Water: 1 ¼ cups (300 ml) for white rice; 1 ¾ cups (420 ml) for basmati; 2 ¼ cups (540 ml) for brown rice
- 1 cup (185 g) white, basmati or brown rice, rinsed
- ¼ teaspoon kosher salt, or to taste
Stir together the correct amount of water with your choice of rice and salt in a saucepan. Cover and bring to a boil over medium-high heat. Turn heat to very low, keep covered and simmer gently for 15 to 20 minutes for white and basmati and about 30 to 40 minutes for brown rice.
The water should have evaporated, but the pot should not be dry. Remove from heat and allow to sit, covered, for about 10 minutes. Remove cover, fluff rice with a fork and serve. Any extra can be cooled and refrigerated in an airtight container for up to 3 days.
We always suggest cooking extra grains for built-in leftovers. With extra cooked rice it will be quick and easy to make stir fries and nourish bowls for lunches and dinners on the following days.
Our recipes are based on Monash University and FODMAP Friendly science.
- Rice: Between FODMAP Friendly and Monash University, many different kinds of rice have been lab tested and they have low FODMAP amounts. Cooked white rice, according to Monash, is low FODMAP at 1 cup (190 g). Cooked brown rice, according to Monash, is low FODMAP at 1 cup (180 g). Cooked red rice, according to Monash, is low FODMAP at 1 cup (190 g). FODMAP Friendly has lab tested black rice and says a low FODMAP serving is 125 g cooked. Note that this is less than white or brown rice. According to Monash, cooked glutinous rice at 1 cup (190 g) is low FODMAP and cooked basmati rice is low FODMAP at 1 cup (190 g).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Tell Us What You Think
2 comments for “No FODMAP Rice”
Hi Dédé, Thank you for your article about how to rinse and cook rice.
You refer to White, Basmati or Brown and give proportions of water to rice, however you don’t specify Brown Basmati.
Would you please advise the quantity of water required for 185gm of Brown Basmati?
I gather the amounts of water recommended are based on having rinsed the rice first?
I look forward to your response.
Thanks and regards
Hi Jill, I just added one word to the recipe:) “Rinsed” after the measurement. So, measure your rice, then rinse. For brown basmati it depends. I usually use 2 1/2 cups water. You can go up or down depending on how firm or soft you want the finished rice.