• Home
  • Free Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Snacks
    • Vegetarian Options
    • Baking
    • Side Dishes
    • Dessert
  • Blog
    • Getting Started
    • Elimination
    • Living
    • Nutrition
    • Reintroduction
    • Travel
    • Food
  • Club Plans & Prices
  • About
    • Alana's Story
    • Our Team
    • Nutrition Panels
    • Dietitian Reviewed
    • Media
    • Contact
  • Shop
  • Sign Up Login
  • FREE RECIPES
  • BLOG
  • CLUB PLANS
    & PRICES
  • ABOUT
  • SHOP
  • Sign Up Login
  • Low FODMAP Blog
  • Getting Started
  • Elimination
  • Living
  • Nutrition
  • Reintroduction
  • Travel
  • Food
  • Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

Rice & The Low FODMAP Diet

Last updated on May 16th, 2016 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

Are Rice Products Low FODMAP?

Rice products can be a cheap and budget friendly addition to your low FODMAP diet. Over the past week there has been some confusion over rice milk, as Monash University has retested and reclassified rice milk from high FODMAP to low FODMAP (1). This is great news for low FODMAPers who have issues with lactose free cow’s milk or nut based milks, as rice milk is allergy friendly and widely available around the world. Check out my article to find out what other rice products you can enjoy while on the low FODMAP diet.

Rice (Low FODMAP)

Brown, white, and basmati rice have all been tested by Monash University and they are low FODMAP (2). Rice makes a great base for meals and is very budget friendly, so instead of blowing your budget on gluten free pasta, consider rice instead. I love using brown rice in salads and you can find my gorgeous, low FODMAP chicken & brown rice salad here. If you find you are struggling with brown rice, talk to your dietitian about insoluble fibre and its role as an additional IBS trigger food. Monash recommends a serving size of 190g (or 1 cup) (2).

Rice Flakes (Low FODMAP)

Rice flakes are made by dehusking and flattening rice into light dry flakes. They make a delicious alternative to oats and I love topping my hot rice cereal with maple syrup, cinnamon and low FODMAP fruit. Monash classifies rice flakes as low FODMAP, and recommend a serving size of 30g (1/4 cup – this is the dry weight), (2). There is no note with this product in the Monash Low FODMAP App, which means you should be able to increase your serving size. Avoid rice flakes that include added psyllium, as these can be higher in FODMAPs (2).

Rice Stick Noodles (Low FODMAP)

Having a stir-fry? Then try using rice noodles as your base. Rice noodles are cheap and can be found in Asian supermarkets or in the international section of your local supermarket. Rice noodles can go soggy quickly, so make sure you test them about 2 minutes before they are meant to be done. Then drain, toss with a drizzle of oil, and mix through your stir-fry.

According to Monash, rice noodles are low FODMAP and the recommended serving size is 220g (1 cup) (2). Check out my delicious lime and sesame beef stir-fry for some rice noodle inspiration.

Rice Cakes (Low FODMAP – Watch Portion Size)

Don’t be fooled – rice cakes are low FODMAP in small serves, but they can quickly become high FODMAP. The low FODMAP serving is 2 rice cakes and according to Monash University they become high FODMAP at 4 rice cakes (2). I am guilty of eating 4 to 6 of these and then suffering the consequences! One of my favourite ways to eat rice cakes is with chive dip, smoked chicken and spinach. You can check out that recipe here.

Rice Crackers (Low FODMAP – Watch Portion Size)

Plain rice crackers are another low FODMAP food that needs portion control. According to Monash University, 20 rice crackers are low FODMAP, however large serves of 30 crackers are high FODMAP (2). I suggest counting out your serve and popping them into snack-sized plastic bags to stop you overindulging. Remember to check the ingredients list for sneaky high FODMAP ingredients. If you need some cracker inspiration, try my roasted red pepper hummus.

Rice Flour (Low FODMAP)

Rice flour can be used in all purpose flour mixes and to thicken soups and stews. I suggest you mix rice flour with another low FODMAP flour or starch to make your gluten free flour mix, otherwise the end result can be a bit gritty. Rice flour is low FODMAP in 100g (2/3 cup) serves (2).

Rice Milk (Low FODMAP – Watch Portion Size)

Rice milk was previously believed to be high FODMAP when initially tested by Monash University in 2015. However, further research by Monash University shows that rice milk is low FODMAP in 200ml serves (1). I enjoy using rice milk in my smoothies, you can find my low FODMAP blueberry smoothie recipe here.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Wondering how it is possible for rice milk to go from high FODMAP to low FODMAP? Well rice milk is made using enzymes, which break down the rice starch (1). Sometimes these enzymes fail to completely break down the starch, and small oligosaccharides are left behind. Not all oligosaccharides are malabsorbed like fructans and GOS, in fact some types of starch-derived oligosaccharides are digestible (1). These digestible oligosaccharides were getting mixed in with the fructans and GOS during FODMAP testing, which resulted in a false high FODMAP reading (1). Monash University has developed a new testing procedure, which separates out the different types of oligosaccharides to provide more accurate results (1). You can find Monash University’s article on the testing process here.

If you decide to enjoy rice milk, then make sure you use the low FODMAP serving size of 200ml, as larger serves can contain higher levels of fructans (1).

Puffed Rice or Rice Crisps (Moderate to High FODMAP)

If you want to try puffed rice or rice crisps for breakfast or as a treat, then I suggest you start with a 15g (1/2 cup ) serve which will either be low FODMAP or contain moderate levels of FODMAPs (2). FODMAP levels could vary depending on the other ingredients and manufacturing processes. A one-cup serve of puffed rice or rice crisps is likely to contain moderate to high amounts of fructans.

Final Thoughts

There are plenty of low FODMAP rice products that can be enjoyed on the low FODMAP diet. When consuming rice crackers, rice cakes, puffed rice, and rice milk make sure you watch your portion sizes. Enjoy!

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Muir, J. Rice Milk Revisted from Red to Green. Monash Low FODMAP Blog. 2016-05-15. Retrieved on:http://fodmapmonash.blogspot.co.nz/2016/05/rice-milks-revisited-moving-from-red-to.html. Retrieved from: 2016-05-15. (Archived by WebCite® at http://www.webcitation.org/6hX6lFJtZ)

2. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2016: Version 1.6.1 (350). Date retrieved: 2016-05-16. Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2016-05-16. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

< PREVIOUS POST NEXT POST >

Reader Interactions

Primary Sidebar

Low FODMAP Meal Plan Ad

Featured Recipe

Low FODMAP Green Bean Casserole

Low FODMAP Green Bean Casserole

Shop | Low FODMAP Cookbook

The Gut Friendly Cookbook Ad

Recent Posts

  • Intentions Not Resolutions for 2021
  • Low FODMAP Christmas Guide For 2020
  • Let’s Chat About Coffee and IBS
  • Tips For Managing Reflux
  • 4 Low Fodmap USA Products That Can Help Change Your Life

Join Us On Instagram

alittlebityummy

763 13,138

Alana Scott

alittlebityummy

View

Jan 10

Open
Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

You can grab this low FODMAP and gluten free recipe from alittlebityummy.com or follow my profile link.

What’s your favourite lunch at the moment?

#glutenfree #nutfree #lowfodmap #broccoli #cheese #fritters #easymeal #coeliac #glutenfreelife #lowfodmapdiet #fodmap #glutenfreerecipe #foodblogger #inmykitchen

alittlebityummy

View

Jan 2

Open
Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

#pizza #fodmap #glutenfree #soulfood #pizzalover #coeliac #glutenfreelife #foodintolerances #fodmapfriendly #lowfodmap #smokedchicken #treatyourself #weekendvibes #lowfodmapdiet

alittlebityummy

View

Jan 1

Open
Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

If you want to hear more about these intentions then follow my bio link.

Otherwise leave me a comment below with your intentions for 2021 👇

#newyears #fodmap #coeliac #foodintolerances #newyearresolution #intentions #mindfullness #lowfodmap #happylife

alittlebityummy

View

Dec 28

Open
🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

We have 2 prize packs to giveaway. Each prize pack includes:
⭐ 1 x copy of The Gut Friendly Cookbook
⭐ 1 x copy of the Coeliac New Zealand Gluten Free Recipe Calendar
⭐ 1 x 3 month membership to the A Little Bit Yummy Wellness Club that gives you access to 650+ low FODMAP & gluten free recipes, online courses for each phase of the low FODMAP diet, meal planning tools, dietitian led group sessions, and more.

To go in the draw simply:

1️⃣ Like the giveaway post on the  A Little Bit Yummy Facebook page or Instagram

2️⃣ On the giveaway post - tell us the name of a recipe you would love to be made low FODMAP or gluten free

There are no country restrictions with this giveaway. The giveaway is open till 10am 1st January 2021 (NZDT time).

🛑 T&Cs
This contest is not sponsored, administered, or associated with Instagram or Facebook. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s and Facebook's terms of use. Prize recipients will be randomly selected from the giveaway posts. One prize pack will be given away on Facebook and one on Instagram. Once announced, recipients will have 24 hours to claim their prize.
.
.
#giveaway #lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmap #happygut #fodmapfriendly #foodintolerances #ibsdiet #bloating #cookbook #glutenfreeanddairyfree #glutenfreelife #nutrition

alittlebityummy

View

Dec 24

Open
Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

.
#lowfodmap #christmascake #christmastreats #glutenfreerecipe #coeliac #foodintolerances #ibsdiet #fodmap #fodmaprecipes #fodmapfriendly #foodblogger #inmykitchen #treatyourself

alittlebityummy

View

Dec 23

Open
Who's making stuffing for Christmas? I am an absolute fan of stuffing that's crunchy on the outside but fluffy on the inside.

This my friends is my 'go-to' recipe as I can prep it the day before and then just cook it for a few minutes on Christmas Day. It's also really easy to make low FODMAP, gluten free and dairy free to suit the needs of you and your guests.

Get the recipe from alittlebityymmy.com or follow my profile link.

Also if you have any leftover stuffing then try pan frying it and adding a side of eggs, bacon and spinach for an epic breakfast 🙌

What sides are you making for Christmas?
.
#christmas #stuffing #christmasstuffing #glutenfreestuffing #lowfodmaprecipe #fodmap #coeliac #foodintolerances #ibsdiet #glutenfree #fodmapfriendly #foodphotographer #foodblogger #lowfodmap
Follow on Instagram

TASTE TEST OUR RECIPES

VIEW ALL RECIPES >
Low FODMAP Tangy Passionfruit Curd

Low FODMAP Passionfruit Curd

Christmas, Condiments, Dessert, Vegetarian Options
Low FODMAP Blueberry Smoothie

Low FODMAP Blueberry Smoothie

Breakfast, Drinks, Lunch, Snacks, Vegetarian Options
Low FODMAP Strawberry Smoothie

Low FODMAP Strawberry Smoothie

Breakfast, Drinks, Lunch, Snacks, Vegetarian Options
Low FODMAP Chive And Onion Infused Dip

Low FODMAP Chive & Onion Infused Dip

Condiments, Snacks, Vegetarian Options

Comments

  1. DB says

    September 13, 2018 at 10:17 am

    Hello, rice cakes are one of my favourite snacks. I would love to know why rice cakes become high fodmap after 2. Do you have any idea?
    Thank you!

    Reply
    • Alana ScottAlana Scott says

      September 15, 2018 at 8:51 pm

      Hi There! Okay so the manufacturing processes used to turn rice into rice cakes increases the fructan levels. You can still safely enjoy two rice cakes but you will want to avoid serves of 4 rice cakes or more.

      Reply
  2. Heather says

    May 17, 2019 at 2:09 am

    Hi there,

    I’m wondering where Cinnamon Rice Chex fit on the spectrum. Are they more like puffed rice, or rice noodles? In my country the ingredients are: WHOLE GRAIN RICE, RICE FLOUR, SUGAR, SALT, CALCIUM CARBONATE, REFINER’S MOLASSES, POLYSORBATE 80 (EMULSIFIER), GRAHAM’S SALT. Since the molasses is below salt I would consider it negligible as you’d need to eat probably a whole box to reach the 7g safe serve limit. I’d love an easy prepared snack that I don’t have to measure or worry about stacking with oligos as I am always maxing out my oligos limit every 3 hours lol. Thanks!

    Reply
    • Alana ScottAlana Scott says

      May 20, 2019 at 1:36 am

      Hi Heather,
      I would count these as similar to puffed rice in terms of FODMAP content. Test your tolerance to a 1/2 cup serve and then increase your serving size from there. Enjoy!

      Reply
  3. Terri Chambers says

    January 21, 2020 at 2:42 am

    Can u have any flavor rice cakes with fresh ground peanut butter from whole foods

    Reply
    • Alana ScottAlana Scott says

      January 21, 2020 at 9:01 pm

      Hi Terri,

      We recommend using plain rice cakes. If you choose a flavoured rice cake then make sure the flavourings don’t include high FODMAP ingredients like onion or garlic powder, lactose, inulin/chicory root fibre as these are very common.

      Then limit your peanut butter to a 2 tablespoon serve. I hope that helps!

      Reply
  4. Glenda says

    March 6, 2020 at 12:15 pm

    Hi! Just want to know if riceberry rice is considered as low formap, thanks.

    Reply
    • Alana ScottAlana Scott says

      March 7, 2020 at 2:54 am

      Hi Glenda,

      Thanks for commenting! Okay so riceberry rice hasn’t been tested for FODMAPs yet. This means we would suggest you test your own tolerance level to the rice by trying a small amount and then slowly increasing your serving size while monitoring your gut symptoms. If your gut symptoms stay settled then you can continue to enjoy it.

      Reply
  5. Jay says

    April 29, 2020 at 1:02 pm

    Hello, is White Jasmine rice low FODMAP? Thank you

    Reply
    • Alana ScottAlana Scott says

      April 30, 2020 at 8:40 am

      Hi Jay,

      Yes white Jasmine rice is low FODMAP. I hope that helps!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *



Information provided on this website does not replace advice & information given to you by medical professionals.

Information is educational only and is not intended for medical advice, diagnosis, or treatment.

© A Little Bit Yummy 2021

SOCIAL

Changing your country helps you find local ingredients.

New Zealand Australia United States United Kingdom Canada

FREE RECIPES

  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Baking
  • Side Dishes
  • Premium Recipe

BLOG

  • Getting Started
  • Elimination Phase
  • Reintroduction Phase
  • Living
  • Food Spotlight
  • Travel

SHOP

  • Recipe Club
  • Wellness Club
  • The Gut Friendly Cookbook
  • Pricing

ABOUT

  • Alana's Story
  • Meet the team
  • Dietitian reviewed
  • Nutrition Panels
  • Privacy
  • Terms & Conditions
  • Contact Us

MORE

  • Meet the team
  • Privacy
  • Terms & Conditions
  • Contact Us
This site uses cookies: Find out more.