Low FODMAP Brown Rice Recipe

This nutty Low FODMAP Brown Rice is made with wholesome brown rice, water, and a pinch of salt. This recipe creates a perfectly tender and fluffy whole grain side dish that pairs effortlessly with any gut-friendly meal. It is perfect for meal prepping a healthy lunch or completing a weeknight dinner, making enough for 3-4 servings.

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Low FODMAP Brown Rice Ingredients

For the Rice:

• 1 cup uncooked brown rice: You can use long-grain (fluffier) or short-grain (stickier/chewier) depending on your preference.
• 2 cups water: Plus extra for rinsing the grains.
• 1/4 tsp salt: Optional, but helps bring out the natural flavor of the rice.

Optional Low FODMAP Add-ins (For Serving):

• 1–2 tsp garlic-infused oil: Ensure it is free of garlic pieces.
• 2 tbsp scallion greens: Thinly sliced green tops only.
• 1 tbsp fresh herbs: Chives or parsley work well.
• 1 tsp citrus juice: Lemon or lime juice adds brightness.
• 1 tbsp sesame seeds: For texture and a nutty finish.

How To Make Low FODMAP Brown Rice

1. Rinse the rice: Place the brown rice in a fine mesh strainer and rinse under cold running water for 20–30 seconds. This washes away excess starch and prevents the rice from becoming gummy.
2. Combine ingredients: Pour the rinsed rice and 2 cups of water into a medium pot with a tight-fitting lid. Stir in the salt if you are using it.
3. Bring to a boil: Turn the heat to medium-high and bring the water to a rolling boil.
4. Simmer covered: Immediately reduce the heat to low. Cover the pot with the lid and let it simmer gently for 35–45 minutes. Note: Do not lift the lid while it cooks, as the steam is essential.
5. Rest the rice: Turn off the heat but leave the pot covered. Let it sit undisturbed for 10 minutes. This allows the remaining moisture to redistribute evenly through the grains.
6. Fluff and serve: Remove the lid and fluff the rice with a fork to separate the grains. Serve plain or stir in garlic-infused oil and scallion greens for extra flavor.

Recipe Tips

• Don’t Peek: It is tempting to check on the rice, but lifting the lid releases valuable steam. If the steam escapes, the rice may end up crunchy or unevenly cooked. Keep the lid on until the end.
• Rinsing is Key: Unlike white rice, brown rice has a bran layer that can sometimes hold dust or debris. Rinsing cleans the grain and helps ensure distinct, fluffy grains rather than a clumpy mash.
• The “Rest” Step: The 10-minute resting period is the secret to perfect rice. If you serve it immediately after cooking, the bottom layer might be wet while the top is dry. Resting balances the texture.
• Check Your Pot: Use a heavy-bottomed pot if possible. Thin pots can create “hot spots” that burn the rice at the bottom before the rest is cooked.

What To Serve Low FODMAP Brown Rice

• Brown rice is the ultimate blank canvas for a low FODMAP meal. Serve it as a base for a “burrito bowl” with the Black Bean Tacos filling mentioned earlier. It is also an excellent side dish for grilled chicken breast, baked salmon, or a simple maple-glazed tofu stir-fry.
• For a quick lunch, mix the hot rice with a little garlic-infused oil, lemon juice, and chopped herbs for a flavorful pilaf-style dish that stands on its own.

How To Store Low FODMAP Brown Rice Leftovers

• Refrigerate: Let the rice cool completely, then store it in an airtight container in the refrigerator for up to 4 days.
• Freeze: Brown rice freezes perfectly. Spread the cooled rice flat in freezer-safe bags (this makes it easier to thaw later) and freeze for up to 3 months. Microwave directly from frozen or thaw in the fridge.

Low FODMAP Brown Rice Nutrition Facts

Serving Size: approx. 1/2 cup cooked

• Calories: 108 kcal
• Total Fat: 1g
• Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 150mg (varies with added salt)
• Total Carbohydrate: 22g
• Dietary Fiber: 2g
• Sugars: 0g
• Protein: 3g

Frequently Asked Questions

• Is brown rice definitely low FODMAP? Yes, brown rice is considered a low FODMAP food by Monash University. It is safe to eat during the elimination phase of the diet, unlike some other grains like wheat or rye.
• Can I make this in a rice cooker? Absolutely. Use the same 1 cup rice to 2 cups water ratio (or follow your specific rice cooker’s instructions for brown rice). The cooker manages the heat and timing for you.
• Why is my rice crunchy? If your rice is crunchy, it likely didn’t cook long enough or didn’t have enough water. Next time, ensure the lid stays on tight to keep the steam in. If it happens, add a splash of water (about 2 tablespoons), cover, and cook on low for another 5–10 minutes.
• Can I use broth instead of water? Yes. Using a low FODMAP vegetable or chicken broth instead of water is a great way to add more flavor. Just check the ingredients to ensure the broth contains no onion or garlic.

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