Brown rice is a valuable grain for people following a low FODMAP diet because it is naturally low in fermentable carbohydrates that can trigger digestive symptoms in those with irritable bowel syndrome or other functional gut disorders.

A typical low FODMAP serving is about one cup cooked, which is roughly 195 grams.

Use brown rice as the foundation for nutrient-rich bowls topped with grilled chicken, salmon, or tofu and low FODMAP greens.

It delivers essential micronutrients including manganese, selenium, and niacin that aid in metabolic processes and intestinal wellness.

Unlike refined white rice, brown rice contains fiber that’s often better tolerated by IBS sufferers when consumed in controlled quantities.

It is also gluten free, making it suitable for those who need to avoid gluten for medical reasons.

Some people may worry that whole grains are too hard to digest, but brown rice is typically gentle on the gut when cooked properly.

Gentle simmering or pressure-cooking improves the grain’s texture and reduces potential irritation to the intestines.

It is best to avoid adding high FODMAP ingredients like garlic, onion, قیمت برنج قهوه ای or certain legumes when preparing brown rice meals.

Flavored or instant rice blends often contain onion powder, garlic extract, or other high FODMAP seasonings.

When in doubt, opt for plain brown rice and season it yourself with safe herbs and spices.

Its stability under reheating makes it a practical staple for busy weeks and scheduled eating plans.

As a neutral food, brown rice can be safely eaten while introducing new items to test tolerance.

Brown rice offers lasting nutritional benefits and culinary flexibility for sustained low FODMAP eating.