Is Rice cake (plain) Low FODMAP?
Rice cake (plain) is low FODMAP at a serving of 5 cakes (45 g) and is generally well tolerated during the elimination phase.
Serving thresholds
| Serving | FODMAP level | Data quality |
|---|---|---|
| 2 cakes (18 g) | Low | Class rule |
| 5 cakes (45 g) | Low | Class rule |
Thresholds are per sitting. FODMAP load stacks across a meal — two “low” servings of different foods can still add up.
Good to know
Plain puffed rice cakes (Dutch "rijstwafel") are essentially expanded white or brown rice — both carry negligible FODMAPs, so even a stack of several cakes stays low-FODMAP. Flavoured variants change the picture: caramel/honey-coated cakes deliver fructose; cheese-flavoured ones add lactose; onion/garlic seasonings add fructans. Check the ingredients list when in doubt.
Where these numbers come from
- Derivation note: Plain rice cakes are puffed white/brown rice; rice contains negligible fructans and GOS per Biesiekierski 2011, so a 2-cake snack sits well below per-serve cutoffs.
- Peer-reviewed paper: Biesiekierski JR et al. (2011) Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. J Hum Nutr Diet 24(2):154–76.
- Derivation note: Rice does not accumulate fructans/GOS at culinary serves (Biesiekierski 2011); a 45 g rice-cake portion remains low-FODMAP.
Phase derives serving thresholds from published research and food-composition data so every number is auditable.
Related foods
This page is for informational purposes only and is not medical advice. FODMAP content varies with ripeness, processing, and brand. Always work with your doctor or a registered dietitian on dietary changes for IBS.