Choosing the right grains on your Low FODMAP diet for IBS can be fairly tricky. One of the most common questions that many people have about a Low FODMAP diet is whether brown rice contains more FODMAPs than other foods. The good news is, yes, brown rice contains low FODMAPs when it’s cooked in a proper amount. In this article, we’ll cover the purpose of brown rice on a Low FODMAP diet, its health benefits, and how to incorporate it into your diet through easy and delicious recipes.
Understanding Low FODMAP Diets for IBS
Low FODMAP Diet People with Irritable Bowel Syndrome (IBS) are often struggling with bloating, gas, pain in the abdomen, and sometimes irregular bowel habits. Low-FODMAP foods contain short-chain carbohydrates – proteins that can bind and attach to neurotransmitters in the brain and spinal cord that help control IBS symptoms.
The diet is to cut out foods with high FODMAPs in the diet and slowly increase consumption to see how it reacts. Grains are often a grey area on this diet, which is why knowing whether something like brown rice is low FODMAP is important for control of symptoms.
Is Brown Rice good for IBS?
Yes, brown rice is low FODMAP in a standard serving size. From Monash University (the leading authority on the Low FODMAP diet), 1 cup (190g cooked) of brown rice is low in FODMAPs and therefore suitable for most people with IBS.
Very important to remember, too, that portion control is key. If you eat a lot of it, you may end up getting upset not necessarily because of FODMAPs, but just because of fiber content or overall volume.
Nutritional and Health Benefits of Brown Rice
In addition to it being a Low FODMAP food, there are other health benefits to brown rice as well:
1.   Rich in Fiber
Brown rice has more fiber than white rice ( which helps bowel regularity and may lower cholesterol levels ). The fiber in brown rice is mostly insoluble, helping keep the digestive tract moving without actually fermenting like high FODMAP fibers do.
2.   Supports Heart Health
Whole grains ( like brown rice ) are said to have a lower risk of heart disease because they naturally contain no cholesterol and are full of antioxidants and magnesium.
3.   Stabilizes Blood Sugar
The complex carbohydrates in brown rice are digested more slowly than simple carbohydrates, so blood sugar levels are better managed and energy lasts longer.
4.   Gluten-Free
Brown rice is naturally gluten, so that means it’s okay to eat it for people with celiac disease/gluten intolerance as long as it ‘s processed in a gluten-free facility.
Best Rice for Low FODMAP Diet
When it comes to grains, you can put on your IBS-friendly diet, you can either have brown or white rice. The best rice to put on a Low FODMAP diet will depend on what you prefer, your nutritional goals, and how well you’re willing to take fiber.
- White rice. It’s easier to digest and less fibrous. Good during flares.
- Brown Rice is actually higher in nutrients and fiber, so good for overall health and maintenance.
If you’re now on the elimination phase of the Low FODMAP diet and have symptoms, you might find white rice more palatable. Once you’ve stabilized on it, you can switch to brown rice for more health benefits and not compromise digestive comfort.
Grains Low FODMAP: Other Options
Other low-FODMAP grains low FODMAP to include in your IBS diet besides brown rice are:
- Quinoa
- Oats (rolled or steel-cut, plain)
- Polenta
- Millet
- Buckwheat (despite the name, it’s gluten-free and FODMAP-friendly)
- Cornmeal
- White rice
These grains offer a wide variety in terms of nutrients and are therefore valuable in a well-rounded low FODMAP diet.
Brown Rice Products: Are They Low FODMAP?
1.   Brown Rice Flour Low FODMAP
No, it is low FODMAP if you use it in moderate amounts (about 14 cups or 30g per serving). brown rice flour is a great gluten-free flour for baking and thickening sauces. But be careful with mixes with other flours, as some blends may contain high FODMAP ingredients like inulin or soy flour.
2.   Brown Rice Pasta Low FODMAP
Brown basmati pasta is very low FODMAP. It’s a great alternative to wheat-based pastas. Just make sure to look at the ingredients list to see if it is 100% Brown basmati and no added high FODMAP things like garlic or onion powder.
3.   Brown Rice Syrup Low FODMAP
FODMAP content of Brown basmati syrup currently (at this time) is moderate/high based on the brand/process used. Best to limit or avoid it during the elimination phase. Some people can handle small amounts during the reintroduction/maintenance phase.
Also, read about: Top 10 Low FODMAP Foods to Include in Your Diet
Low FODMAP Recipes with Brown Rice
Brown rice can be eaten in many different recipes based on its low FODMAP content. Here are some easy ways to incorporate it into your weekly meal plan:
1. Brown Rice Stir-Fry
- Cooked brown rice
- Carrot, zucchini, and spinach (low FODMAP veggies)
- Protein like chicken, tofu, or shrimp
- Low FODMAP soy sauce (tamari)
- Ginger and green tips of scallions
4.   2. Brown Rice Bowl
- The base of brown rice
- Roasted eggplant (limited quantity), carrots, and red bell peppers
- Topped with grilled salmon or tempeh
- Low FODMAP tahini dressing
5.   3. Stuffed Bell Peppers
- Stuff the red bell peppers with brown rice, chopped tomatoes (small amount), ground turkey, and herbs (oregano and basil).
- Bake and serve warm.
- These low FODMAP recipes with brown basmati are filling, healthy & meal prep friendly.
Conclusion
So, is brown rice low FODMAP? Yeah, it is very low—but then again, like everything in this diet, size matters. Brown basmati is one of the gut-friendly whole grains of all time (and hence has a really good chance to be low FODMAP over the long term).
If you’re having it in a simple stir fry or try a new variation like brown rice pasta or brown rice flour, or even have a little bit of brown rice syrup–there’s a variety to choose from. Just remember: you’ll want to do your homework and make your decisions well in advance of time to make sure you’re getting the most out of the grain.
FAQs
1.    Is brown rice a low FODMAP food?
Yes, Brown basmati is a low FODMAP food when it’s consumed in normal serving sizes ( about 1 cup cooked ) and is unsuitable for most people with IBS.
2.    Is brown rice IBS-friendly?
Yes, brown rice is okay for people with IBS because it’s low in FODMAPs and has fiber, which helps with digestion without triggering symptoms.
3.    How much brown rice can I eat on a low FODMAP diet?
You’ll want about 1 cup of cooked brown basmati per serving, so it’s low FODMAP and IBS-friendly.
4.    Can I eat brown rice flour / pasta on a low FODMAP diet?
Yes, brown rice flour and Brown basmati pasta are both low FODMAP in normal amounts ( be careful with the brown basmati syrup either or use it sparingly ).
5.    Can brown rice help with IBS symptoms?
Brown rice can help relieve IBS symptoms because it’s easy to digest ( low FODMAP ) and has fiber that helps with healthy digestion without irritants.
