Confused and overwhelmed by all the restrictions, many people on the low FODMAP diet default to white rice as their go-to grain. But while white rice is low FODMAP and easy to digest, it’s lower in fibre and nutrients than many other grains. Luckily, there are plenty of low FODMAP grains you can incorporate into your diet. This blog post will share tips on how to include gut-friendly grains so you can support your gut microbiome and prevent food fatigue.
I want to make one thing clear: there’s nothing wrong with eating white rice as part of a varied and balanced diet. But when white rice is the only grain you’re eating, you’re missing out on a host of benefits that you can get from other grains.
White rice differs from brown rice because the outer bran layer and the inner germ layer have been stripped away during processing. Compared to brown rice, white rice is low in fibre and often lacks key vitamins and minerals, like B vitamins, magnesium, and zinc (however, some white rice is fortified with vitamins and minerals; check the nutrition label if you’re unsure).
Another drawback to a diet full of white rice? Its minimal fibre content means it has a low satiety factor. Research shows that dietary fibre helps you feel full. That means white rice won’t keep you full for as long as, say, an equal amount of quinoa (which is much higher in fibre). This can lead to feeling hungry even if you’ve eaten enough calories, and can contribute to a feeling of restriction on the low FODMAP diet.
They say variety is the spice of life, and when it comes to nutrition, I couldn’t agree more. Dietary variety (especially of plant-based foods like whole grains) supports gut microbiome diversity, prevents diet boredom, fills nutrient gaps, and helps you meet your fibre requirements — even during the elimination phase of the low FODMAP diet.
Table of Contents
- Low FODMAP Grains to Try
- Low FODMAP Products Made from IBS-Friendly Grains
- Tips for Including Low FODMAP Grains
- Bottom Line
Low FODMAP Grains to Try
While there are plenty of low FODMAP grains you can include in your diet, here are my top five:
- Oats
- Brown rice
- Quinoa
- Buckwheat
- Millet
Let’s take a look at each in more detail.
Oats
Oats are naturally low FODMAP and a great source of a type of soluble fibre. Soluble fibre acts like a sponge in the digestive system, soaking up liquid to form a gel, slowing digestion, and promoting smooth movement of waste through your digestive tract.
But that’s not all. The type of soluble fibre found in oats (known as beta-glucans) has incredibly beneficial effects on heart health. Due to their sponge-like nature, beta-glucans bind to bile acids in the intestines, leading them to be excreted from the body as feces. Since bile acids are made of cholesterol, your body is forced to use cholesterol to make more bile acids, leading to a reduction in blood cholesterol levels.
How to use oats: There are countless different ways to use oats. There’s the classic stovetop breakfast porridge, which can be incredibly comforting on a cold morning. For a creative twist on traditional oatmeal, try making overnight oats or baked oatmeal using low FODMAP milk, chia seeds, and blueberries for added fibre and antioxidants. Oats also work
Recipe idea: Looking for an indulgent cookie that won’t upset your stomach? Try my low FODMAP chocolate chip oatmeal cookies. While they take a bit longer to make than regular chocolate chip cookies, the end result is worth the wait.
Brown Rice
Like white rice, brown rice is low FODMAP. But where white rice is a low fibre option, brown rice has 3 to 4 grams of fibre per one cup serving, depending on the variety. Plus, it’s higher in nutrients like magnesium and selenium. Thanks to its higher fibre content, brown rice can help stabilize your blood sugar levels and keep you full for longer.
How to use brown rice: Brown rice is just as versatile as white rice and can be used in grain bowls, stir-fries, or casseroles. Cook with low FODMAP broth (like my low FODMAP chicken broth) for a flavour boost.
Recipe idea: For a low FODMAP take on a stir-fry, try my low FODMAP teriyaki sauce with low FODMAP proteins and vegetables, paired with brown rice.
Quinoa
I love quinoa because, in addition to being low FODMAP and high in fibre (it has 5 grams of fibre per one cup serving), it also provides a good source of complete protein (i.e., protein that contains all nine essential amino acids, which are the building blocks of protein). It’s also high in iron and magnesium. Plus, it cooks quickly and absorbs flavours well, making it a great staple for busy weeknights.
How to use quinoa: Use in salads, stuffed green bell peppers, or as a rice alternative in grain bowls and stir-fries. Warm quinoa porridge is also a wonderful breakfast option.
Recipe ideas: Try my lemony quinoa chickpea salad as a delicious meal prep option, or my quinoa parfait as a fun breakfast or snack.
Buckwheat
Despite the name, buckwheat actually isn’t related to wheat at all, and it’s both gluten-free and low FODMAP. It’s an excellent source of resistant starch (a type of starch that acts kind of like fibre, and isn’t digested but instead reaches the large intestine intact) and prebiotics (i.e., food for your good gut microbes). It has an earthy flavour and is equally good in sweet or savoury dishes.
How to use buckwheat: Try whole buckwheat groats in porridge, soups, or baked into granola. Use buckwheat flour for pancakes or muffins.
Recipe idea: Try my Low FODMAP Granola, which combines oats and buckwheat for the perfect dose of crunch and low FODMAP fibre. For a savoury option, try my low FODMAP chicken and buckwheat soup.
Millet
Millet is a small, gluten-free whole grain that’s low FODMAP and easy to digest. It has a mild, nutty flavour and is a good source of fibre. It’s also rich in magnesium and antioxidants and is a great option when you want something different from oats.
How to use millet: Use it in breakfast bowls, pilafs, or mixed into patties. It also pairs well with roasted veggies and lean proteins.
Recipe idea: Try this tropical millet porridge recipe that was created by the developers of the low FODMAP diet. It’s sweet, creamy, and the perfect alternative to oats for breakfast.
Low FODMAP Products Made from IBS-Friendly Grains
In addition to low FODMAP individual grains, there’s also a huge range of low FODMAP products made from gut-friendly grains. Here are some of my favourites:
- Gluten-free pasta: Pasta made from grains like rice, quinoa, or corn are a good alternative to traditional wheat pasta (just be sure to check the label for high FODMAP ingredients like inulin or soy flour). Try my puttanesca pasta with GoGo Quinoa Fusilli for a flavourful meal that’s easy on the gut.
- Sourdough bread: Wheat or spelt sourdough made from traditional long fermentation breaks down the FODMAPs, making them easier to tolerate and digest. My sourdough French toast is a comforting, low FODMAP take on a classic.
- Low FODMAP crackers: Look for products made from quinoa, millet, rice, or certified low FODMAP brands. Pair with low FODMAP dips like lactose-free cream cheese or peanut butter.
Tips for Including Low FODMAP Grains
Now that you know about the different low FODMAP grains available, you’re probably wondering how to incorporate them into your diet. Here are my top five tips for easily incorporating whole grains into your diet:
- Rotate the grains you use to increase dietary variety and support a diverse gut microbiome.
- Batch cook grains and freeze portions for quick meals.
- Pair grains with low FODMAP veggies and a source of low FODMAP protein for a balanced meal.
- Use herbs and infused oils (like garlic-infused olive oil) to boost flavour.
- Work with a registered dietitian if you’re unsure about portion sizes or how to reintroduce FODMAPs into your diet.
Bottom Line
While there’s nothing wrong with enjoying white rice as part of a diverse diet, solely relying on white rice can leave you facing nutritional gaps and becoming bored with your diet.
By introducing low FODMAP grains like quinoa, buckwheat, and millet, you not only get more nutrients and fibre, but also make mealtime more enjoyable by increasing variety.
Thanks for stopping by!
xoAndrea, RD
