Recipes

Low FODMAP Coconut Rice – Light, Fragrant, and Gut-Friendly

This fodmap-friendly coconut rice is designed to help you test your tolerance to fructose in the reintroduction phase.

Medium

Reintroduction

25 minutes

Vegetarian

Ingredients

1 cup jasmine rice (or long grain white rice)
1 cup canned coconut milk (use full-fat, check ingredients for no added gums or inulin)
1 cup water
1/2 tsp salt
Optional: 1 tsp garlic-infused olive oil (for subtle flavor — no garlic solids)
Optional: 1 tbsp chopped fresh cilantro or scallion greens (for garnish)
Optional: 1 tsp lime zest or a squeeze of lime juice for brightness

Instructions

Rinse the Rice
- Rinse jasmine rice under cold water until the water runs mostly clear. This removes excess starch and keeps it fluffy.
Combine Ingredients
- In a saucepan, combine rice, coconut milk, water, and salt.
- Stir well and bring to a gentle boil over medium heat.
Simmer & Steam
- Reduce heat to low, cover tightly, and let simmer for 15–18 minutes until liquid is absorbed and rice is tender.
- Remove from heat and let it sit, covered, for 5 minutes to steam and finish cooking.
Fluff & Finish
- Fluff rice gently with a fork.
- Drizzle with optional garlic-infused olive oil, lime zest, or chopped herbs if desired.

FODMAP Notes:

Coconut milk is low FODMAP at 1/2 cup per serving when using canned (not from a carton). This recipe is safe when divided into 4 portions.
Garlic-infused oil adds depth without triggering symptoms (make sure there are no garlic bits!).
Jasmine or long grain white rice is naturally low FODMAP.
Avoid any coconut milk with added high FODMAP ingredients like inulin, chicory root, or added gums.

Last updated:

March 30, 2025

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