Basic White Rice (Soft & Soothing Method)

A digestively gentle, low-reactivity staple that can be paired with proteins, veggies, or eaten on its own during flares or low-capacity days.

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🍽️ Serves: 2–3

Prep time: 2 min | Cook time: 15–20 min

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📝 Ingredients:

• 1 cup white rice (jasmine or basmati preferred for easier digestion)
• 2 cups filtered water
• Pinch of salt (optional)

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🔪 Method (Stovetop – Gentle Simmering)

1. Rinse rice in a fine mesh strainer under cold water until the water runs mostly clear.
2. Place rice and water in a saucepan. Add salt if using.
3. Bring to a boil over medium heat.
4. Once boiling, reduce to a gentle simmer, cover with a lid, and cook for 15 minutes without stirring.
5. Turn off heat and let rest, covered, for 5–10 minutes to finish steaming.
6. Fluff gently with a fork or spoon. Serve warm.

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✅ Diet Suitability

Diet	✅ / ⚠️ / ❌	Notes
🧂 Low-Histamine	✅	Freshly cooked rice is well tolerated
🌿 Low-/Moderate-Salicylate	✅	White rice is low in salicylates
🌾 Gluten- and Dairy-Free	✅	Naturally gluten- and dairy-free
🧠 Neurodivergent-Friendly	✅	Mild taste, soft texture, no strong smell or color
🌀 Low-Inflammatory / Low-GI	✅ / ⚠️	White rice is low residue; use basmati for lower glycemic index
💧 IC/PBS-Friendly	✅	Non-irritating, hydrating grain
🔥 GERD-Friendly	✅	No acid, fat, or reflux triggers
🟣 Low-FODMAP	✅	Plain white rice is FODMAP-free
🍽️ All Zones Cookable	✅	Simple, batchable, freezer-safe

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❄️ Storage Tips:

• 🧊 Store cooled rice in small portions in the fridge (up to 2 days)
• ❌ Avoid reheating more than once if histamine-sensitive
• ✅ Freeze in silicone cups for quick defrosting

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