Rice is a staple pantry item for many people following a low fodmap diet. But just because white rice is low in fodmaps, doesn’t mean it’s the healthiest choice! The high glycemic index (GI) of white rice isn’t the only reason to consider ditching it. Adding brown, black, red or green rice will add extra colour to your dishes AND extra fibre. White rice contains 2.1g of fibre per 100g, whereas brown (3.1g), green (4.1g), black (4.5g) and red (6.2g) offer more fibre.

Oligos-GOS are detected in red rice in large serving portions (380g, 2 cups cooked rice) and black rice contains fructans in a serving portion over 250g. 

Is it time you break up with white rice?