Cream of rice is low FODMAP and one of the safest grain options for people following a FODMAP elimination diet. Plain white rice is naturally free of the fermentable carbohydrates that trigger IBS symptoms, and cream of rice is simply finely ground white rice. It contains no wheat, no added lactose, and no significant fructan or GOS content, making it a reliable breakfast base during both the elimination and reintroduction phases.
Why Rice Is a Safe FODMAP Choice
FODMAPs are specific types of carbohydrates that ferment in the gut and draw in water, causing bloating, gas, cramping, and changes in bowel habits. White rice doesn’t contain meaningful amounts of any FODMAP group: no excess fructose, no lactose, no polyols, and no fructans or GOS. That safety profile carries over to cream of rice, which is just rice milled into a fine powder that cooks into a porridge-like consistency.
The Canadian Digestive Health Foundation lists cream of rice alongside boiled white rice, bananas, and boiled potatoes as a low-residue food that can help relieve diarrhea during IBS flares. Its smooth texture and low fiber content make it easy on an irritated gut, which is why dietitians often recommend it during symptom flare-ups when even some “safe” foods feel like too much.
Monash University, the research group that developed the FODMAP system, completed an updated review of their bread, cereals, rice, and pasta category in February 2025. Plain rice products continue to hold their green-light (low FODMAP) status. If you want to double-check specific brands or serving sizes, the Monash FODMAP app is the most current reference.
What You Cook It With Matters
Cream of rice on its own is safe, but the liquid you use to prepare it can change the FODMAP picture quickly. Regular cow’s milk contains lactose, which is a high-FODMAP sugar for many people with IBS. If you tolerate lactose well, this isn’t a concern. If you don’t, or you’re in the elimination phase and haven’t tested it yet, swap to a low FODMAP milk alternative.
Good options include almond milk, coconut UHT milk, hemp milk, and soy milk made from soy protein extract (sometimes labeled “soy protein isolate”). That last detail is important: soy milk made from whole soybeans is higher in GOS, a FODMAP group that causes problems for many people. Soy milk made from soy protein extract has the carbohydrate component removed during processing, keeping it low FODMAP. Check the ingredient list rather than the front label. Water works fine too, especially during a flare.
Safe Toppings and Add-Ins
Plain cream of rice is bland by design, so most people want to add flavor. Here’s where portion awareness matters. Many fruits and sweeteners are low FODMAP only up to a certain amount.
- Blueberries and strawberries are both low FODMAP fruits and popular choices for topping hot cereal. Stick to moderate portions, roughly a handful, to stay in the safe range.
- Bananas are low FODMAP when firm and slightly underripe. As bananas ripen and develop brown spots, their fructan content increases.
- Walnuts, pecans, or pumpkin seeds add healthy fat and texture. Limit nuts and seeds to about 2 tablespoons per meal.
- Pure maple syrup is low FODMAP at up to 1 tablespoon per meal. It’s a better choice than honey, which is high in excess fructose and not considered low FODMAP.
- Cinnamon is FODMAP-free in normal seasoning amounts and pairs well with the mild rice flavor.
Avoid adding dried fruits like dates or mango, which tend to concentrate fructose and other FODMAPs. Agave syrup is another common pitfall since it’s very high in fructose.
Cream of Rice vs. Other Hot Cereals
Not all hot cereals share the same FODMAP safety. Oatmeal is low FODMAP at around half a cup cooked, but larger portions can push into moderate FODMAP territory due to fructan content. Cream of wheat contains gluten and wheat-based fructans, making it a riskier choice during elimination. Multigrain hot cereals often include ingredients like inulin, chicory root fiber, or dried fruit that are high FODMAP.
Cream of rice avoids all of these issues. It’s naturally gluten-free, single-ingredient, and doesn’t accumulate FODMAPs at normal serving sizes. For people who find even oats irritating, cream of rice is often the most dependable hot breakfast option on a low FODMAP plan.
Choosing a Brand
The classic “Cream of Rice” brand (made by B&G Foods) contains one ingredient: ground rice flour. That’s ideal. Some store brands or flavored varieties add sugar, dried fruit, or other ingredients that could introduce FODMAPs. Always check the ingredient list and look for a product with rice as the only ingredient, or rice with minimal safe additions like salt.
You can also make your own version by grinding white rice in a blender or food processor until it reaches a fine powder, then cooking it with your preferred low FODMAP liquid. The result is identical, and you have full control over what goes in.