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No FODMAP Rice

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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!

brown rice in a brown ceramic bowl with silver fork

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.

brown rice in a brown ceramic bowl with silver fork

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:

  1. As a raw agricultural product, rice might contain small amounts of dirt or debris.
  2. 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:

brown rice in a brown ceramic bowl with silver fork-2
5 from 1 vote

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

Makes: 3 Servings
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Author: Dédé Wilson

Ingredients:

  • Water: 1 1/4 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
  • ¼ teaspoon kosher salt, or to taste

Preparation:

  1. 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.

Tips

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.

FODMAP Information

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.

 

Course: Side Dish
Cuisine: American

Nutrition

Calories: 228kcal | Carbohydrates: 48g | Protein: 5g | Fat: 2g | Sodium: 194mg

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.