Instant Pot Low FODMAP Basmati Rice

Instant Pot Low FODMAP Basmati Rice

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Instant Pot Low FODMAP Basmati Rice – FODMAP-friendly staple made a little more hands-off with the help of a pressure cooker.

Instant Pot Low FODMAP Basmati Rice

Coming back with another easy staple recipe – Instant Pot Low FODMAP Basmati Rice.

Now, basmati rice may not be the most earth-shatteringly innovative recipe in the world, but it is a FODMAP-friendly go-to for us here in the Schwartz household. And, I’ve made it a little more hands-off with the help of a pressure cooker.

Why? I used to be notorious for letting my rice boil over … largely because I refused to buy a bigger pot. 🙂

Several years ago, I adopted a more “minimalistic” lifestyle and greatly reduced the number of possessions I own. Living with less has done wonders for my anxiety and stress (a trigger for my IBS & hives). There’s less clutter – something that’s always kind of overwhelmed me – and less to clean. Overall, it’s been a really refreshing way to live, but it does mean that I operate on a pretty lean kitchen – utensil and equipment-wise. [That’s also part of the reason why my recipe photos aren’t filled with a ton of props and you’ll see the same dishes or backgrounds featured in my photos. 🙂 ]

So, I choose not to buy a ton of kitchen items, especially if they’re going to have a singular purpose for me. Instead, I prefer to make use of what I have. My Instant Pot was a long-considered (like year-long considered) purchase and I’ve been since trying to find as many uses for it as possible. So far, I’ve successfully made hard-boiled eggs, whole chicken, chicken cacciatore, and now basmati rice.

Instant Pot Low FODMAP Basmati Rice


Rice is a great staple food on the low FODMAP diet. To date, Monash University has tested white, brown, basmati, and red rice and each is low FODMAP in 1 cup or 190-gram servings of cooked rice. Based on the other rice results, my educated guess would be that jasmine or black rice would also likely test low FODMAP. However to be “safe”, I would recommend waiting to test your individual tolerance until after the elimination phase.

In my own adapted FODMAP phase, I personally prefer to eat white or (white) basmati rice – hence why this recipe calls for white basmati. It’s not a nutrition thing, it’s just a taste and texture thing for me. I don’t eat it every day and when I do, my plates are generally filled with other fiber-packed foods. It’s all about balance and finding out what works for you!

Brown and red rice are whole grain options, and I do eat them occasionally but have not yet tested them in this recipe. Whole grain rice will have a little bit more FODMAP-friendly fiber, ~3.5 grams per cup (brown) vs. ~0.6 grams per cup (white). So, if you’re not getting enough fiber, which is a common concern on the low FODMAP diet, I would opt for a whole grain rice option, like brown or red rice.

Instant Pot Low FODMAP Basmati Rice


Basmati rice is a long-grain aromatic rice coming from India. So naturally, it’s great for Indian-style dishes. I’ve made this several times to serve with my Low FODMAP Lentil Dal and Tikka Masala Chicken (a recipe currently in the works).

Even though it is more commonly associated with Indian dishes, I will sometimes serve this Instant Pot Low FODMAP Basmati Rice as just a simple side with salmon or chicken and a steamed veggie like carrots or broccoli (a low FODMAP serve is 3/4 cup or 75 grams).

Instant Pot Low FODMAP Basmati Rice

Instant Pot Low FODMAP Basmati Rice

Instant Pot Low FODMAP Basmati Rice

  • Author: Em Schwartz, MS, RDN
  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 minutes
  • Yield: 6
  • Category: Side Dish
  • Method: Instant Pot
  • Cuisine: Indian-American


Instant Pot Low FODMAP Basmati Rice – FODMAP-friendly staple made a little more hands-off with the help of a pressure cooker.


  • 1 ½ cups basmati rice
  • 1 Tbsp. ghee (or coconut oil)
  • 1 ½ cups water
  • ½ tsp. salt, or to taste
  • Minced chives, optional garnish


  1. Place the basmati rice in a bowl and cover with cold water. Let soak for 15 minutes. Drain and rinse. Set aside.
  2. Select the “Saute” function the Instant Pot. Add ghee and let melt. Press “Cancel” on the Instant Pot. Stir in drained rice. Add water and salt. Stir to mix.
  3. Place lid on top of Instant Pot and secure. Set vent to “Sealing”.
  4. Select the “Manual” setting on the Instant Pot. Adjust time to 5 minutes on “High Pressure” and cook. After cooking, let the pressure naturally release for 10 minutes before carefully switching the vent to “Venting” to release any remaining pressure. Remove lid.
  5. Fluff the rice with a fork. Serve warm topped with optional chives.

Keywords: rice, plant-based, vegetarian,

I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)! I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.

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