Low FODMAP
Black Rice
Comfortable range at the portion shown below.
CategoryGrains
Black Rice and the low FODMAP diet
Black rice is an heirloom variety rich in anthocyanins that naturally remains low FODMAP. Its nutty flavor and chewy texture provide satisfying carbohydrate options without wheat derivatives. People navigating IBS can incorporate it confidently into grain bowls and side dishes. Extended soaking times soften the bran layer and improve overall digestibility. Cooking ratios require slight adjustments due to the thicker outer hull.
Listed portion
3/4 cup cooked / 100g
Portion size can change a FODMAP result. Treat this as the context for the range—not a personal tolerance guarantee.
FODMAP groups
No higher group listed
Group information helps organize reintroduction challenges and possible stacking.
What can change the result?
Black rice contains high antioxidant levels that support gut mucosal health without triggering fermentation. Rinsing thoroughly before cooking removes excess starch that some find heavy on sensitive digestion. Combining it with white rice during cooking creates balanced textures and consistent nutrient absorption. Store cooked portions refrigerated and reheat gently with broth to restore moisture without altering flavor profile.
About Black Rice
Is Black Rice low FODMAP?
Black Rice is currently listed as low FODMAP in this database. The result should be read with the listed portion: 3/4 cup cooked / 100g.
Does portion size matter?
Yes. FODMAP load depends on quantity and can also be affected by other foods eaten in the same meal.
Can everyone with IBS tolerate it?
No food result predicts individual tolerance. A dietitian can help interpret symptoms, portions, and reintroduction challenges.
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