Low FODMAP White Rice Recipe

This fluffy, tender Low FODMAP White Rice is made with jasmine or basmati rice and a touch of salt, ready in under 20 minutes. The moment you fluff the grains with a fork reveals perfectly separated, steam-filled rice without any clumping. I rely on this simple staple for almost every gut-friendly meal I cook.

The Secret To Getting It Right

I spent years making mushy rice because I thought rinsing was an optional step. Once I started washing the grains until the water ran clear, the texture completely transformed from sticky glue to restaurant-quality fluffiness.

Another hard lesson was learning not to lift the lid while it simmers. I found that trapping the steam is the only way to ensure the top layer cooks evenly with the bottom.

Low FODMAP White Rice Ingredients

• 1 cup long-grain white rice (Basmati or Jasmine)
• 1 ½ cups cold water
• ½ tsp table salt
• 1 tsp olive oil or butter (optional)

How To Make Low FODMAP White Rice

1. Rinse the Rice: Place the rice in a fine-mesh sieve and rinse under cold running water for 1-2 minutes until the water runs clear.
2. Boil the Mixture: Combine the rinsed rice, water, salt, and oil in a medium saucepan and bring the mixture to a rolling boil over high heat.
3. Simmer Covered: Reduce the heat to the lowest setting, cover with a tight-fitting lid, and simmer gently for 15 minutes without lifting the lid.
4. Rest and Fluff: Remove the pan from the heat and let it sit covered for 5 minutes, then gently fluff the grains with a fork before serving.

Recipe Tips

• Rinse until clear: Removing excess surface starch is crucial for preventing the rice from becoming a sticky block during cooking.
• Use a tight lid: If steam escapes, the rice will dry out or cook unevenly, so use a heavy lid or place foil under a loose one.
• Don’t stir while cooking: Stirring activates starch and breaks the grains, resulting in a mushy texture rather than distinct grains.

What To Serve With White Rice

Serve this rice alongside maple-glazed salmon or grilled chicken breast for a completely safe and satisfying meal. It also acts as the perfect neutral base to soak up the sauce from a low FODMAP stir-fry with zucchini and carrots.

How To Store

Store leftover rice in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze portions on a flat tray before transferring them to a bag for up to 2 months.

FAQs

• Is all white rice low FODMAP? Yes, according to Monash University, white rice is low FODMAP and safe for the elimination phase of the diet.
• Why is my rice still hard in the middle? You likely evaporated too much water or didn’t let it rest; try adding a splash of water and steaming for 5 more minutes.
• Can I double this recipe? Yes, you can double the ingredients easily, but keep the cooking time roughly the same.

Nutrition

• Calories: 160
• Total Fat: 0.5g
• Saturated Fat: 0.1g
• Cholesterol: 0mg
• Sodium: 290mg
• Total Carbohydrate: 35g
• Protein: 3g

Try More Recipes:

• Low FODMAP Turkey Burgers Recipe
• Low FODMAP Teriyaki Chicken Recipe
• Low FODMAP Thanksgiving Stuffing Recipe

Low FODMAP White Rice

Recipe by Sabrine Hajri

Servings

4

servings

Prep time

5

minutes

Cooking time

15

minutes

Total time

2

hours 

40

minutes

Low FODMAP White Rice features fluffy, tender grains made with basmati rice and water in just 20 minutes for a simple side. This gluten-free staple pairs perfectly with any gut-friendly dinner. It is an easy, fool-proof method for perfectly cooked rice every time.

Ingredients

• 1 cup long-grain white rice (Basmati or Jasmine)

• 1 ½ cups cold water

• ½ tsp table salt

• 1 tsp olive oil or butter (optional)

Directions

• Rinse the Rice: Place the rice in a fine-mesh sieve and rinse under cold running water for 1-2 minutes until the water runs clear.
• Boil the Mixture: Combine the rinsed rice, water, salt, and oil in a medium saucepan and bring the mixture to a rolling boil over high heat.
• Simmer Covered: Reduce the heat to the lowest setting, cover with a tight-fitting lid, and simmer gently for 15 minutes without lifting the lid.
• Rest and Fluff: Remove the pan from the heat and let it sit covered for 5 minutes, then gently fluff the grains with a fork before serving.