Simple Rice Pudding
Soft white rice simmered into a creamy, custard-like pudding with zero fiber. This is gentle, warm comfort food when your gut needs rest and you still want something sweet.
Simple Rice Pudding
Soft white rice simmered into a creamy, custard-like pudding with zero fiber. This is gentle, warm comfort food when your gut needs rest and you still want something sweet.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Combine rice, milk, water, sugar, and salt in a medium saucepan over medium heat.
Equipment: medium saucepanBring to a gentle boil, stirring occasionally to prevent rice from settling at the bottom.
Tip: Stir occasionally to prevent rice from settling at the bottomReduce heat to low and simmer uncovered for 30-35 minutes. Stir every 5 minutes at first, then more frequently (every 2-3 minutes) as the pudding thickens to prevent sticking and scorching.
low heatTip: Stir every 5 minutes initially, then every 2-3 minutes as it thickensTest doneness: the mixture should be creamy and coat the back of a spoon. Rice grains should be completely soft when pressed between your fingers.
Tip: Press a grain between your fingers - it should be completely soft with no firmness at the centerRemove from heat and stir in vanilla extract until evenly distributed.
Let cool for 10-15 minutes. The pudding will thicken as it cools.
Tip: The pudding will thicken noticeably as it cools and the starches setServe warm or transfer to the refrigerator to chill. Dust with a pinch of cinnamon just before serving if desired.
Notes
Rice type matters
Short-grain rice (like sushi rice or arborio) releases more starch during cooking, creating an extra creamy texture. Long-grain rice works but produces a thinner pudding.
Storage
Refrigerate in an airtight container for up to 4 days. The pudding thickens when chilled. Stir in a splash of milk when reheating (stovetop or microwave) to restore creaminess.
Dairy-free coconut version
Swap the lactose-free milk for full-fat canned coconut milk for a rich, dairy-free pudding. Note that Monash lists canned coconut milk as low FODMAP only at 1/4 cup (60g) servings - larger amounts contain moderate sorbitol.
Other plant milks
Oat milk or almond milk also work but create a thinner consistency than dairy or coconut milk. Check labels carefully to avoid high FODMAP additives like inulin.
Lactose-free vs. dairy-free
Lactose-free milk has the lactose enzyme broken down but still contains dairy proteins (casein and whey). If you react to lactose-free milk, you may have a dairy protein sensitivity - try a plant-based milk instead.
Sweetness options
Start with 3 tablespoons of sugar and adjust to taste. You can substitute honey (add after cooking to preserve beneficial enzymes - use only 2 tablespoons) or leave unsweetened and top with mashed banana.
Toppings
During flares, keep it plain or add a light dusting of cinnamon. In remission, try sliced banana, a drizzle of honey, or a small handful of crushed graham crackers.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
