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
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.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
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.