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
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, rinsed
- ¼ teaspoon kosher salt, or to taste
Preparation:
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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.
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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.
Notes:
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.