Is Brown Rice Low FODMAP?

Are you looking for an alternative to white rice that is healthier and low FODMAP? Brown rice is the answer! In this article, we will explore the health benefits of brown rice and how it fits into a low FODMAP diet. We’ll also look at how to prepare it to maximize its nutritional value. Read on to learn more about this delicious and nutritious grain!

Yes, brown rice is considered low FODMAP. It is a complex carbohydrate and does not contain any FODMAPs, making it a suitable food for those following the low FODMAP diet.


FODMAP stands for Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols. It is a group of short-chain carbohydrates that are found in everyday foods. These carbohydrates can be difficult to digest, so they can cause gastrointestinal symptoms such as bloating, gas, abdominal pain and diarrhea in some people. A low FODMAP diet has been developed to reduce the symptoms associated with gastrointestinal distress. This diet involves avoiding or limiting foods that contain high amounts of FODMAPs. In addition to dietary changes, the use of probiotics, prebiotics and digestive enzymes may help to improve digestive health.

A FODMAP elimination diet is a food elimination plan used to identify which foods are triggering symptoms and should be avoided. This diet requires avoiding all known high FODMAP foods for a period of time, typically six to eight weeks. During this time period, individuals may also introduce new foods one at a time to identify which ones are causing symptoms and should remain on the restricted list. It is important to work with a healthcare professional during this process as it can be difficult to do on your own and may have unintended consequences if not done properly.

Following a low FODMAP diet can be challenging since there are many different types of FODMAPs found in common foods. It is important to consult with a registered dietitian or another healthcare professional who is knowledgeable about the diet before making any major changes in order to ensure that nutrient needs are met while still avoiding certain foods.

What is Brown Rice?

Brown rice is a whole grain rice variety with its outer husk removed. It has a mild nutty flavor and chewy texture which makes it a popular choice to include in many dishes. Compared to white rice, brown rice is higher in fiber and other important vitamins and minerals like magnesium, phosphorus, zinc, and B vitamins. These nutrients help support overall health, making it a great addition to any meal. Brown rice also has a lower glycemic index than white rice, meaning it will not cause your blood sugar levels to spike as quickly as white rice can. This makes it an ideal option for people with diabetes or other blood sugar issues.

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When cooked properly, brown rice has a light and fluffy texture that can be used in many different recipes such as stir fries, soups, casseroles, pilafs, salads, and more. It can also be used as an alternative to white rice when preparing meals like sushi or paella. Brown rice can be stored for up to six months if kept in an airtight container at room temperature or up to one year if refrigerated and kept in an airtight container.

Low FODMAP Serving Sizes for Brown Rice

The general recommended serving size for brown rice is a half cup (120ml) cooked, which is low FODMAP. This amount of cooked brown rice provides around 33g of carbohydrates, 2.5g of dietary fiber, and 4g of protein. If you are watching your calorie intake, this amount contains approximately 150 calories per serving. It is important to note that while a half cup (120ml) serving is considered low FODMAP, consuming more than this amount may trigger symptoms in those sensitive to FODMAPs. It is also important to keep in mind that different types of brown rice may have different nutritional values and cooking times, so make sure to check the packaging for more information.

In terms of preparing brown rice, it’s best to rinse it before cooking and then use two parts liquid (water or broth) to one part rice. This will help ensure the grains cook evenly and make sure the texture isn’t too sticky or crunchy. For added flavor, you can also add herbs and spices like garlic or ginger (as long as they are low FODMAP).

High FODMAP Serving Sizes for Brown Rice

Brown rice is a great addition to any meal and it can be a good source of carbohydrates for those on a low FODMAP diet. However, it is important to be aware of the serving sizes when eating brown rice as it can contain large amounts of FODMAPs. A single serving size of brown rice should not exceed 1/3 cup (45g) cooked, which is equivalent to approximately 1/2 cup (75g) uncooked. This serving size will provide approximately 15g of carbohydrates and 2.5g of dietary fibre. For those who need more carbohydrates, it is possible to increase the serving size up to 1/2 cup (75g) cooked, which is equivalent to 3/4 cup (112g) uncooked. This will provide approximately 22.5g of carbohydrates and 3.7g of dietary fibre per serve. It is important to note that consuming more than these recommended servings may cause digestive symptoms in some people with IBS and other gastrointestinal disorders. If this occurs, reduce the serving size or avoid brown rice altogether.

Are There Any Low FODMAP Alternatives to Brown Rice?

For those following a low FODMAP diet, finding suitable substitutes for foods that contain FODMAPs can be challenging. Brown rice has been a staple in many cultures and cuisines around the world and is a great source of complex carbohydrates, fiber, and essential minerals and vitamins. Unfortunately, it is not a low FODMAP food due to its high content of fructans. Fortunately, there are several alternative grains that can be used as a substitute for brown rice that are low in FODMAPs.

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Quinoa is an excellent alternative to brown rice as it is considered a low FODMAP grain. It also contains a good amount of fiber, iron, and magnesium, making it an excellent choice for those following a low FODMAP diet. Furthermore, quinoa is gluten-free and much easier to digest than brown rice.

Another alternative to brown rice is amaranth grain which is naturally gluten-free and contains more protein than quinoa or brown rice. It’s also rich in calcium, iron, magnesium, phosphorus, zinc and fibre. Amaranth grain has a nutty flavour which makes it perfect for use in porridge or as an accompaniment to stews or curries.

Millet is another grain that can be used as an alternative to brown rice on the low FODMAP diet as it contains no fructans or other fermentable carbohydrate sources but still provides plenty of fibre and protein. Millet has an earthy flavour which makes it ideal for use in salads or side dishes such as pilafs or risotto-style dishes.

Finally, buckwheat groats are another great option for those looking for an alternative to brown rice on the low FODMAP diet. Buckwheat groats are high in fiber and protein while being gluten-free and containing no fructans or other fermentable carbohydrates making them suitable for those following the low FODMAP diet. They have a nutty flavour which make them perfect for use in porridge or salads.

In summary, there are several alternatives to brown rice available if you’re following a Low FODMAP lifestyle including quinoa, amaranth grain, millet and buckwheat groats each of which provide great nutritional benefits without containing any fructans or other fermentable carbohydrates that could trigger symptoms associated with IBS or other gastrointestinal issues.

How to Cook Low FODMAP Brown Rice

Cooking brown rice is a simple and nutritious way to add flavor to any meal. Low FODMAP brown rice is a great option for those who need to follow a diet that is free of certain carbohydrates, such as fructose and lactose. This type of rice is made from whole grain brown rice and has been processed so that the FODMAPs are reduced. Here are some tips for cooking low FODMAP brown rice:

1. Start by rinsing the uncooked brown rice in a strainer or colander until the water runs clear. This will help remove any dirt or debris that may be present on the grains.

2. Place the rinsed brown rice in a large pot and cover with twice as much water as there is rice. Bring the water to a boil, then reduce heat and simmer for 20 minutes or until all of the water has been absorbed by the grains.

3. Once cooked, let the pot stand for 5 minutes before serving or storing for later use. Fluff with a fork before serving or storing in an airtight container in the refrigerator for up to four days.

Low FODMAP brown rice can be used in many different dishes, from salads and stir-fries to soups and casseroles. It can also be served as a side dish with roasted vegetables or grilled meats. The key is to make sure that it’s cooked properly so that it retains its nutritional value and flavor without adding too many carbohydrates that could trigger digestive upset in sensitive individuals.

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How Can Eating Low FODMAP Foods Help With IBS Symptoms?

Eating low FODMAP foods can be beneficial for people with Irritable Bowel Syndrome (IBS) as it may reduce their symptoms. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are short-chain carbohydrates found in many foods. These particular carbohydrates are difficult to digest and can cause digestive issues such as bloating, abdominal pain, gas, and diarrhea. By avoiding or reducing the intake of high FODMAP foods, people with IBS can experience relief from their symptoms.

When following a low FODMAP diet it is important to be aware of which foods contain high levels of FODMAPs. Some common examples include garlic, onions, wheat products such as breads and pastas, dairy products such as milk and cheese, apples, stone fruits such as peaches and plums, certain vegetables including broccoli and cauliflower, legumes such as beans and lentils. It is best to consult with a physician or dietitian to determine which foods should be avoided on a low FODMAP diet.

In addition to eliminating high FODMAP foods from the diet it is also important to focus on eating mostly low FODMAP ingredients. This includes fruits such as bananas and strawberries, vegetables like carrots and spinach, grains like quinoa and rice, proteins like eggs and tofu as well as nuts and seeds like almonds and pumpkin seeds. Eating a variety of low FODMAP ingredients will ensure that your body receives the necessary nutrition while still avoiding triggering IBS symptoms.

Overall following a low FODMAP diet can be beneficial for people with IBS who are looking for relief from their symptoms. By avoiding high FODMAP foods while focusing on eating mostly low FODMAP ingredients individuals with IBS can experience improved digestive health without having to make drastic changes to their lifestyle or diet.


In conclusion, brown rice is considered to be low FODMAP as it contains smaller amounts of fermentable carbohydrates than other grains. As with any food, it is important to watch your portion size and be mindful of how much you are eating. Eating too much of any food can cause digestive distress, so it is important to be aware of the amount you are consuming.

Brown rice can be enjoyed as part of a low FODMAP diet and can act as a great alternative to other grains such as wheat or rye. It provides many essential vitamins, minerals and fiber which are important for overall health and digestion.

Therefore, if you are following a low FODMAP diet, brown rice can be enjoyed in moderation as part of your meal plan. Just be sure to keep track of your portion sizes and pay attention to how your body responds after eating.

Overall, brown rice is a great addition to any meal plan because it is low in FODMAPs and provides many essential nutrients for digestion and overall health. As with any food, it is important to monitor your portion sizes and pay attention to how your body responds after eating in order to prevent digestive distress.