Brown rice

Brown rice is notable for FODMAPs, oligosaccharides and nickel. Clear on histamine, tyramine, salicylate, sucrose, lactose, sorbitol, fructose, oxalates and gluten.

Brown rice contains only low levels of FODMAPs. Brown rice is the lowest-fructan cereal there is, and the figure is not a comparison but a floor: in a survey measuring fructan per portion as eaten across 55 grain products, rice came out at 0 g. Nothing else in that table reached zero. Wholegrain rice keeps the bran, which changes the fibre and not the fructan.

Brown rice contains only low levels of oligosaccharides. Brown rice keeps the bran, and the bran is where a cereal's fructan would be if rice had any. It does not - so wholegrain and white give the same answer here, which is unusual.

Brown rice contains only low levels of nickel. Brown rice keeps the bran that white rice loses, so it carries more of everything the paddy held, nickel included - a genuine difference, though rice starts low enough that both stay here. Amounts vary by brand and recipe, so always check the label of the exact product.