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Is rice low FODMAP?

Although the low FODMAP diet is not a gluten free diet, it is often a low gluten diet. This is because most (but not all) gluten containing grains are high FODMAP. As such, they need to be avoided during the elimination phase of the diet. To help you on your FODMAP journey, today we’re asking: is rice low FODMAP?

A close up aerial view of four bowls of sticky ginger tofu, Asian greens and sesame ginger rice sitting atop a white marble table in a casual fashion. The central bowl is a ceramic beige speckled one, and has a fork poking out of the top left corner of the bowl

Is rice low FODMAP?

Yes, rice is low FODMAP. In fact, most types of rice are low FODMAP in up to 500g serves per person. We will go into the different types below, because there are a few exceptions to the rule.

These FODMAP thresholds have been checked in May 2024. They are periodically checked to ensure they remain up to date with the latest Monash research.

More low FODMAP recipes

FODMAP friendly vegetarian fried rice in a large wok atop a dark red rusted backdrop. The fried rice is full of vegetables and topped with a fried egg.

Is Jasmine rice low FODMAP?

While there is no specific entry for Jasmine rice on the Monash FODMAP app, it is generally accepted that Jasmine rice is low FODMAP or FODMAP free.

Is basmati rice low FODMAP?

Yes, Basmati rice is low FODMAP. In fact, the Monash app states that Basmati rice is FODMAP free, which means you can consume it freely and according to appetite.

Is Arborio rice low FODMAP?

Yes, Arborio rice is low FODMAP in up to 500g serves per person. This is the perfect variety of rice to make a delicious low FODMAP risotto.

Is glutinous rice low FODMAP?

Yes, glutinous rice is low FODMAP. Monash states that there is no upper limit for this rice. It should be noted that glutinous rice is 100% gluten free. It is also sometimes called sweet sticky rice, and the ‘glutinous’ refers to this sticky quality, rather than any gluten content. Glutinous rice flour is a great ingredient for adding some elasticity to gluten free baking.

Is brown rice low FODMAP?

FODMAPs were not detected in brown rice. This means you can eat it freely and according to appetite.

Are rice noodles low FODMAP?

Yes, rice noodles are low FODMAP. In 220g or 1 cup (cooked) servings, they are low FODMAP. Monash doesn’t provide an upper threshold, which suggests a low FODMAP serve could be higher.

Is rice paper low FODMAP?

Rice paper is low FODMAP in 50g or 5 rice paper serves. In serves of 24 papers or 244g, they contain moderate amounts of fructans.

Is wild rice low FODMAP?

Wild rice is low FODMAP in 140g serves, which is approximately 1 cup. In serves of 246g, or two cups, it becomes moderate for fructan content. In servings of 288g, or 2 1/4 cups, it becomes high in fructose.

Is red rice low FODMAP?

Red rice is low FODMAP in 190g or approximately 1 cup serves. In 380g or 2 cup serves, it becomes moderate for GOS.

Are rice flakes low FODMAP?

Yes, rice flakes are low FODMAP. Monash says that 30g or approximately 1/4 cup is low FODMAP. However, Monash don’t give an upper limit, which suggests a low FODMAP serve could be higher than specified. As always, assess your own tolerance and see what works for you.

Is white rice flour low FODMAP?

Yes, rice flour is low FODMAP. Monash says that 100g or approximately 2/3 cup is a low FODMAP serve. However, they don’t provide an upper limit, suggesting a low FODMAP serve could be higher.

Is brown rice flour low FODMAP?

Interestingly, brown rice flour has a low FODMAP threshold. At 100g, it contains moderate amounts of fructans. Monash hasn’t specified why this is the case given that brown rice flour itself is currently listed as Low FODMAP.

Is rice milk low FODMAP?

Rice milk is low FODMAP in 200g/ml serves, or 3/4 cup. Monash previously specified that larger serves of 250g/ml or more contain high amounts of fructans. However, they are in the process of updating the app and this upper entry has been deleted.

Is rice vinegar low FODMAP?

Rice vinegar is low FODMAP in 42g or 2 tablespoon servings. Monash don’t provide an upper limit for this vinegar, suggesting a low FODMAP threshold could be higher.

Is rice malt syrup low FODMAP?

Yes – Monash says that rice malt syrup is low FODMAP in serves of up to 500g per person.

Are rice cakes low FODMAP?

Rice cakes are low FODMAP in 28g serves, or 4 rice cakes. In servings of 35g or 5 rice cakes, they are moderate for fructans. In servings of 49g or 7 rice cakes, they contain high amounts of fructans.

Monash doesn’t say why rice cakes have moderate FODMAP content. Considering most varieties of rice are low FODMAP, it could be that other ingredients or processing techniques drive the FODMAP content up. If you can, choose rice cakes that contain nothing but rice and salt.

Are puffed rice grains low FODMAP?

Puffed rice has a low FODMAP threshold of 15g or 1/2 cup. In servings of 30g or 1 cup, it contains moderate amounts of fructans. Like rice cakes, Monash hasn’t specified why this is the case.

Is rice bran low FODMAP?

Rice bran is low FODMAP in 16g or approximately 2 tablespoon serves. In 60g serves, it contains high amounts of fructans and moderate amounts of excess fructose.

Is rice protein low FODMAP?

Rice protein is a good low FODMAP protein powder. It is generally accepted as low FODMAP. Monash writes that fermented brown rice protein is low FODMAP in 40g serves.

Are rice crackers low FODMAP?

Rice crackers are another interesting entry. According to Monash, rice crackers are low FODMAP in 34g serves, or approximately 20 crackers. However, they contain high amounts of fructans in 60g or 35 cracker serves. The app doesn’t specify whether this is due to other added ingredients or processing (or something else entirely). NB: this upper entry for rice crackers has currently been removed from the Monash app. I will update the post if they add a new upper limit.

Is brown rice pasta low FODMAP?

Gluten free brown rice pasta is low FODMAP in 150g serves, or approximately 1 cup of cooked and drained pasta. It contains moderate amounts of fructans in serves or 422g or 3 cups per serve.

Is Chinkiang vinegar low FODMAP?

Chinkiang vinegar, sometimes known as Chinese black vinegar, has a low FODMAP threshold. In 42g serves or approximately 2 tablespoons, it is low FODMAP. In 279g serves or approximately 1 cup, it contains moderate fructans.

Low FODMAP recipes that use rice and rice products

Low FODMAP vegetarian or vegan Pad Thai

This Pad Thai is one of those recipes I make weekly and could eat daily. It’s a low FODMAP, gluten free and vegetarian adaptation of the traditional Pad Thai. The Pad Thai utilises rice noodles that have been soaked in cold water for the optimal texture.

Low FODMAP vegetarian or vegan Pad Thai
A delicious vegetarian or vegan Pad Thai recipe without onion or garlic.
Check out this recipe
An aerial view of a black skillet filled with FODMAP friendly Pad Thai on a white marble table. A glass of water sits to the top left of the image, catching sunlight. The Pad Thai is casually arranged and topped with spring onion greens, bean sprouts, toasted peanuts and wedges of lime
An aerial view of a black skillet filled with FODMAP friendly Pad Thai on a white marble table. A glass of water sits to the top left of the image, catching sunlight. The Pad Thai is casually arranged and topped with spring onion greens, bean sprouts, toasted peanuts and wedges of lime

Sweet and sticky tofu with rice and greens

This is a quick and easy low FODMAP vegan weeknight dinner. A sweet and sticky ginger sauce coats the crispy tofu, and it is served with rice and Asian greens. Toasted sesame oil to finish? Highly recommended.

Sweet and sticky ginger tofu
A quick, easy and delicious low FODMAP weeknight meal.
Check out this recipe
A close up aerial view of a bowl of sweet and sticky ginger tofu with ginger sesame rice and Asian greens. The meal sits in a pale green open faced bowl against a textured olive linen backdrop
A close up aerial view of a bowl of sweet and sticky ginger tofu with ginger sesame rice and Asian greens. The meal sits in a pale green open faced bowl against a mottled navy coloured backdrop

Gluten free vegan dumpling wrappers

A recipe from Intolerance Friendly Kitchen, these gluten free dumpling wrappers use rice flour and a secondary flour or starch (plus a few tricks) to create a super flexible and easy to manage dough. No xanthan gum involved, either. There is a vegan, FODMAP friendly tofu and ginger filling in there, too.

A plate of vegan, gluten free and FODMAP friendly dumplings sit atop a white marble table. The dumplings are pleated, and drizzled with chilli oil, tamari and spring onion greens. Chopsticks rest on the edge of the plate and a small ceramic dish of spring onion greens sits to the left of the dumplings

Gluten free porridge

This porridge uses rice flakes for an easy, hearty and comforting gluten free porridge. Who needs quinoa flakes?

Gluten free porridge
More over quinoa flakes, there's a better gluten free porridge in town.
Check out this recipe
An aerial image of a sunlit bowl of gluten free porridge topped with banana coins, maple syrup and toasted hemp seeds. The bowl sits on a white marble table and two water glasses sit to the top left of the image
An aerial sunlit image of a bowl of gluten free porridge topped with bananas, maple syrup and yoghurt

Gluten free sourdough bread

A gluten free sourdough bread recipe that is one of my favourite bread recipes. It also happens to be the first gluten free sourdough I published on my website. Rice flour is used for a supple crumb and crunchy crust.

Gluten free sourdough bread
A delicious recipe for gluten free sourdough bread that uses rice flour at it's core.
Check out this recipe
A loaf of gluten free sourdough bread being held up to face the camera. It sits on a speckled white ceramic plate on a white linen tablecloth. The person in the background is wearing a black velvet jacket.

Easy gluten free chocolate cake

This easy gluten free chocolate chocolate uses a single flour: white rice flour. It is also xanthan gum free and low FODMAP, in addition to having a dairy free option. I highly recommend using the brown butter chocolate buttercream to finish the cake, too. It packs more of a flavour punch than you’d imagine.

Easy gluten free chocolate cake
An easy an delicious chocolate cake that is xanthan gum free, nut free and easily dairy free.
Check out this recipe
A side on image of a gluten free chocolate cake on a silver cake stand atop a white linen tablecloth. The cake has a slice taken out revealing the soft crumb and waves of chocolate buttercream. It stands against a rusty deep red backdrop
A side on image of a gluten free chocolate cake on a silver cake stand atop a white linen tablecloth. The cake has a slice taken out revealing the soft crumb and waves of chocolate buttercream. It stands against a rusty deep red backdrop

Gluten free vegan bagels

Everybody loves a bagel, and those with dietary requirements are no exception. Enter: the gluten free vegan bagel. Utilising a scald and the magic of psyllium husk, the bagels are plant based as well as entirely free from xanthan gum.

Gluten free vegan bagels
Xanthan gum free and nut free gluten free bagels that are every bit as chewy and delicious as their traditional counterparts.
Check out this recipe
An aerial close up image of gluten free vegan bagels topped with low FODMAP everything bagel seasoning on a lined baking sheet
An aerial close up image of gluten free vegan bagels topped with low FODMAP everything bagel seasoning on a lined baking sheet

Vegetarian fried rice

A quick and easy vegetarian or vegan fried rice for a speedy weeknight dinner. It’s also gluten free and packed full of vegetables.

FODMAP friendly vegetarian fried rice
An easy way to use up leftover rice
Check out this recipe
An aerial image of a dark rusty wok filled with low FODMAP fried rice atop a dark rusty backdrop
FODMAP friendly vegetarian fried rice in a large wok atop a dark auburn rusty backdrop. The fried rice is topped with an egg.

Low FODMAP granola (oat free)

Rice flakes to the rescue! This granola is 100% gluten free thanks to the use of rice flakes instead of oats. It is vegan, low FODMAP, full of delicious clusters and easily made nut free as well.

Low FODMAP granola (no oats)
A delicious recipe for gluten free granola that uses rice flakes.
Check out this recipe
An aerial image of a bowl of low FODMAP granola with milk, bananas and yoghurt on a white marble table
A brightly lit image of a tray of gluten free granola on a white stone bench top. two sunlit glasses of water sit to the top left of the image.

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