🥬 Rice
Rice is a fundamental grain and one of the most gut-friendly foods available for those following a Low FODMAP diet. As a naturally gluten-free carbohydrate source, rice contains minimal FODMAPs and serves as an excellent staple for managing digestive symptoms. All common varieties—including white rice, brown rice, basmati, jasmine, arborio, and wild rice—are considered Low FODMAP in typical serving sizes, making rice an incredibly versatile foundation for meals. From a nutritional perspective, rice provides essential energy through complex carbohydrates while being gentle on sensitive digestive systems. White rice is easily digestible and quickly absorbed, making it ideal during flare-ups or when your gut needs a rest. Brown rice offers more fiber, B vitamins, and minerals like magnesium and selenium, though it takes longer to digest due to its intact bran layer. The fiber in brown rice is primarily insoluble, which can support regular bowel movements without fermenting excessively in the gut. Different rice varieties offer unique culinary properties while maintaining their Low FODMAP status. Short-grain varieties like arborio and sushi rice contain more amylopectin starch, creating a creamy, sticky texture perfect for risotto and sushi. Long-grain varieties like basmati and jasmine remain fluffy and separate when cooked, ideal for pilafs and side dishes. Wild rice, technically an aquatic grass seed, provides a nutty flavor and chewy texture with higher protein content than true rice. Rice's neutral flavor profile makes it an excellent vehicle for Low FODMAP herbs, spices, and proteins. It absorbs flavors beautifully while providing a comforting, satisfying base that won't trigger digestive distress. Whether you're creating a simple side dish, a nourishing rice bowl, or using rice flour in baking, this grain offers endless possibilities for delicious, gut-friendly meals. Rice can be prepared in various ways—steamed, boiled, fried, or baked—and each method preserves its Low FODMAP properties, giving you complete flexibility in meal planning without digestive concerns.
Porzione sicura
1 cup (155g) cooked rice per serving - all varieties are Low FODMAP
🔬 Nota scientifica
According to Monash University FODMAP research, rice is Low FODMAP across all common varieties and serving sizes. Rice contains negligible amounts of fructans, GOS, lactose, fructose, and polyols, making it one of the safest carbohydrate sources for IBS management. Both white and brown rice have been tested and confirmed as Low FODMAP up to at least 1 cup (155g) cooked per serving. The starch in rice is primarily composed of amylose and amylopectin, which are well-absorbed in the small intestine and don't reach the colon to cause fermentation. Wild rice, despite being a different species (Zizania), is also Low FODMAP. Rice's excellent digestibility and low FODMAP content make it a cornerstone food in the elimination phase and beyond. Even rice-based products like rice cakes, rice crackers, and rice noodles typically maintain Low FODMAP status, though always check for added high FODMAP ingredients in processed products.