Good Foods for IBS - Rice

The Joys of Rice

Few ingredients are as kind to the digestion as rice 

White Rice

White rice is a bland, low-fiber food because it is processed, like white flour and bread. White rice is easy on your digestive system, making it a suitable item on bland menus for people recovering from various digestive ailments like an upset stomach, gastroenteritis and diverticulitis. You can eat plain white rice or derivatives like cream of rice hot cereal or plain rice porridge, according to San Francisco State University Student Health Services. White rice's low fiber content makes it less likely to irritate your intestines, and it does not contribute to diarrhea.

Brown Rice

 

Brown rice is a high-roughage food rich in insoluble fiber on its outer part, with soluble fiber inside. The soluble fiber controls blood sugar and lowers cholesterol, but the insoluble fiber promotes good digestion. Unlike the soluble type, which changes its form into a jelly, the insoluble type retains its shape and resists digestion. This allows it to move other digestible foods along more efficiently. The insoluble fiber also absorbs water that moisturizes stool, and it bulks up your waste product into soft but solid pieces.

The beauty of rice, is now its versatility with all manner of wonderful noodles and flours available, today we include one of our favourite rice based recipes from our low FODMAP recipe website.

Low FODMAP Chicken Pilaf

1 tsp sunflower oil

1 stick celery, chopped

2 carrots, chopped

1 zucchini, chopped

6 tomatoes

1 large or 2 small boneless, skinless chicken thigh fillets, cut into chunks

2 tsp low FODMAP curry paste

a third of a mug basmati rice

two-thirds of a mug low FODMAP chicken stock

half a mug frozen leaf spinach

Method

Heat the oil in a frying pan, then fry the carrot and celery for 5-6 mins until softened. A

dd the chicken pieces, fry for a further couple of mins just to colour the outside, then stir in curry powder and rice.

Cook for another min.

Pour in the chicken stock and throw in any larger bits of frozen veg.

Bring to the boil, lower the heat, then cover the pan with a lid. Cook for 10 mins, then stir in the remaining veg.

Scatter over the spinach, cover, then cook for 10 mins more until all the stock is absorbed and the rice is tender.

Give everything a good stir, season to taste, then tuck in.

Recipe adapted from: Good Food