🥬 Rice
Rice is a fundamental grain and one of the most gut-friendly staples available for those following a Low FODMAP diet. All varieties of rice—including white rice, brown rice, basmati, jasmine, arborio, and wild rice—are naturally low in FODMAPs and can be enjoyed freely without portion restrictions. This makes rice an invaluable foundation for Low FODMAP meal planning. Rice contains no oligosaccharides (fructans or GOS), no excess fructose, no lactose, and no polyols, making it one of the safest carbohydrate sources for sensitive digestive systems. Whether you're managing IBS symptoms or following an elimination phase, rice provides reliable energy without triggering gut symptoms. The grain's easy digestibility comes from its simple starch structure, which breaks down efficiently in the small intestine without feeding problematic bacteria in the colon. Nutritionally, rice offers more than just safe carbohydrates. Brown rice and wild rice provide additional fiber, B vitamins (particularly thiamin and niacin), and minerals like magnesium and selenium. White rice, while lower in fiber, is often enriched with iron and B vitamins, making it a good choice for those who need gentler fiber intake during flare-ups. The resistant starch in cooled, reheated rice may even support beneficial gut bacteria without causing FODMAP-related symptoms. Different rice varieties serve different culinary purposes: short-grain sushi rice provides sticky texture for rolls and bowls; arborio and other risotto rices create creamy dishes through their high amylopectin content; basmati and jasmine offer fragrant, fluffy results perfect for curries and stir-fries; and wild rice (technically an aquatic grass seed) adds nutty flavor and chewy texture to salads and pilafs. All remain Low FODMAP regardless of preparation method. For optimal gut health, consider rotating between white and brown rice varieties. While brown rice offers more nutrients and fiber, some people find white rice gentler during symptom flare-ups. Rice can be prepared in advance and stored for quick meals—a practical strategy for maintaining dietary compliance when time is limited. Pairing rice with Low FODMAP proteins, vegetables, and healthy fats creates balanced, satisfying meals that support both nutritional needs and digestive comfort.
Porción segura
All portions are Low FODMAP - no restrictions on serving size
🔬 Nota cientÃfica
Monash University has tested multiple rice varieties and confirmed that all common types—white rice, brown rice, basmati, jasmine, arborio, and wild rice—are Low FODMAP with no serving size limitations. Rice contains negligible amounts of all FODMAP categories (fructans, GOS, lactose, excess fructose, and polyols), making it one of the safest carbohydrate sources for IBS management. The grain's simple starch structure is efficiently digested in the small intestine, preventing fermentation in the colon that would trigger symptoms. Even rice-based products like rice cakes, rice noodles, and rice flour maintain Low FODMAP status, though always check for added high FODMAP ingredients in processed products.