FODMAP/SIBO Rating
Serving Size Consideration: 1 cup cooked brown rice
Safe Serving Size: 1.5 cups cooked brown rice
Active Compounds: Brown rice contains resistant starch and fiber, but is low in fermentable carbohydrates
Digestive Impact
Why it's problematic: Rarely problematic for most people following a low FODMAP diet
Specific symptoms: Minimal to no digestive symptoms when consumed in recommended portions
Typical reaction time frame: Usually within 2-4 hours if any reaction occurs
Individual variation: Some people may be sensitive to larger portions
Safe Alternatives
Substitution ratio: 1:1 substitution for most alternatives
Cooking improves digestibility
Cooling after cooking increases resistant starch content
Avoid combining with:
- quinoa
- wild rice
- sweet potatoes
Safe complementary foods: Pairs well with low FODMAP vegetables and proteins
- Start with 1/2 cup cooked portion
- If tolerated, increase to 1 cup
- Monitor symptoms for 24-48 hours
Signs of success: No digestive discomfort after consuming regular portions
Common products containing garlic:
- rice flour
- rice cakes
- rice cereals
- rice noodles
Alternative names: whole grain rice, cargo rice, hulled rice
Factors affecting tolerance:
- Portion size
- Cooking method
- Individual fiber tolerance
- Overall meal composition
Tip: Start with smaller portions and gradually increase based on tolerance