Is Rice crackers (plain) Low FODMAP?
Rice crackers (plain) is low FODMAP at a serving of 10 crackers (25 g) and is generally well tolerated during the elimination phase.
Serving thresholds
| Serving | FODMAP level | Data quality |
|---|---|---|
| 10 crackers (25 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 baked rice crackers (rice flour, oil, salt) skip the wheat fructans of standard crackers — the rice base is essentially FODMAP-free. The catch is flavourings: soy-sauce-coated ("Japanese-style") crackers usually hide onion/garlic powder, and seaweed/wasabi blends often add HFCS or honey. Check the ingredients list.
Where these numbers come from
- Derivation note: Plain rice crackers are baked rice flour; rice contains negligible fructans and GOS per Biesiekierski 2011, so a 25 g serve stays low-FODMAP.
- 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.
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.