Green Light for Rice Milk!

When the laboratory team at Monash University first published their findings about FODMAPs, rice milk had been given a "red" (danger-zone) rating. This was because a high level of oligosaccharides was detected in the rice milk samples that were tested. 

As it turns out, this seemingly high concentration of oligosaccharides was misleading. Due to the way rice milk is made (via enzymatic breakdown of the rice flour starch to release glucose), some rice starch is left behind after processing.

However, unlike the oligosaccharides fructans and GOS, this starch is more digestible and generally well tolerated in moderate quantities. The team has since retested rice milks produced in various countries and has reviewed and modified its rating accordingly.

​The revised recommended serving size for rice milk is no more than 200 ml (about 3/4 cup). This is great news for vegans because it opens the door to many more dairy-free options. Be aware, however, that some brands of rice milk (and products made from it) may contain high-FODMAP ingredients, so always read product labels carefully and use discretion when testing your tolerance to them.  ​

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