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White Rice
Oryza sativa
Low FODMAP
Easy to Digest
Globally Safe
Plain cooked white rice in a bowl

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 cup cooked white rice

Safe Serving Size: 1-2 cups cooked white rice

Active Compounds: Low in fermentable carbohydrates, primarily contains easily digestible starches

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely

Specific symptoms: Minimal to none when properly cooked

Typical reaction time frame: Usually immediate if any reaction occurs

Individual variation: Very low variation between individuals

Safe Alternatives

quinoa

Quinoa

brown rice

Brown rice

jasmine rice

Jasmine rice

basmati rice

Basmati rice

Substitution ratio: 1:1

Processing Effects

Cooking improves digestibility

Cooling and reheating can increase resistant starch content

Stacking Considerations

Avoid combining with:

  • beans
  • lentils
  • chickpeas

Safe complementary foods: Can be safely combined with most low FODMAP proteins and vegetables

Reintroduction Guidelines
  1. White rice is generally safe and doesn't require specific reintroduction
  2. Start with standard serving size of 1 cup cooked
  3. Can be consumed daily as tolerated

Signs of success: No digestive distress, normal bowel movements, no bloating

Hidden Sources

Common products containing garlic:

  • rice flour
  • rice noodles
  • rice crackers
  • rice cakes

Alternative names: polished rice, milled rice, refined rice

Individual Variables

Factors affecting tolerance:

  • Cooking method
  • Portion size
  • Individual digestive capacity
  • Overall meal composition

Tip: Most people tolerate white rice well, but pay attention to portion sizes and proper cooking methods