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Wild Rice
Zizania aquatica
Low FODMAP
Gluten Free
Grain
Wild rice grains

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1/2 cup cooked wild rice

Safe Serving Size: 1 cup cooked wild rice

Active Compounds: Low in fermentable carbohydrates, primarily contains resistant starch

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Minimal to no digestive symptoms in most individuals

Typical reaction time frame: Usually no immediate reaction

Individual variation: Generally well-tolerated by most people

Safe Alternatives

brown rice

Brown rice

white rice

White rice

quinoa

Quinoa

Substitution ratio: 1:1 substitution in most recipes

Processing Effects

Cooking improves digestibility

Soaking before cooking can reduce cooking time and improve texture

Stacking Considerations

Avoid combining with:

  • jerusalem artichokes
  • asparagus
  • mushrooms

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

Reintroduction Guidelines
  1. Start with 1/4 cup cooked portion
  2. If well tolerated, increase to 1/2 cup
  3. Progress to full 1 cup serving if no symptoms occur

Signs of success: No digestive discomfort, bloating, or changes in bowel habits

Hidden Sources

Common products containing garlic:

  • wild rice blend pilaf
  • mixed grain products
  • artisanal bread mixes

Alternative names: Canada rice, Indian rice, water oats

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Individual tolerance to grains
  • Portion size consumed
  • Cooking method

Tip: Start with small portions and increase gradually if well tolerated