Rice Porridge with Maple Syrup

Finding a gentle breakfast that soothes your stomach while keeping IBS symptoms at bay can feel like a constant challenge. Rice porridge with maple syrup offers a warm, comforting solution that’s naturally low FODMAP and easy on sensitive digestion. This easy rice porridge recipe takes about 25 minutes to prepare and requires just a handful of simple ingredients. You’ll need basic kitchen equipment, white rice suitable for the low FODMAP diet, a lactose-free milk alternative, and pure maple syrup. By the end, you’ll have mastered a creamy rice porridge technique that delivers a satisfying, IBS friendly breakfast without triggering uncomfortable symptoms.

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Why rice porridge is perfect for sensitive stomachs

Rice porridge stands out as an excellent choice when you’re managing IBS or digestive sensitivities. White rice breaks down easily during digestion, placing minimal stress on your gut while providing steady energy throughout the morning.

The low FODMAP benefits make this healthy breakfast recipe particularly valuable. White rice contains no FODMAPs, which means it won’t ferment in your intestines or trigger bloating, gas, or abdominal discomfort. When you cook rice slowly with liquid, it becomes even gentler on your system.

Maple syrup adds natural sweetness without the digestive complications that come with high FODMAP sweeteners like honey or agave. Pure maple syrup is low FODMAP in servings up to two tablespoons, giving you enough sweetness to make your porridge enjoyable. The smooth texture of creamy rice porridge also helps. There are no rough fibres or difficult-to-digest components that might irritate a sensitive stomach.

This gluten free porridge works well during flare-ups when you need something nourishing but extremely gentle. The warmth can be soothing, and the simple ingredients won’t overwhelm your system when it’s already struggling.

What you need to make rice porridge

Gathering your ingredients and tools before you start makes the cooking process smooth and stress-free. Here’s everything required for this rice porridge recipe.

Ingredients

100g white rice (jasmine, basmati, or standard long-grain varieties work well)
500ml lactose-free milk or suitable milk alternative (almond milk in small amounts, rice milk, or oat milk up to 30ml)
250ml water
2 tablespoons pure maple syrup (Grade A or Grade B both work)
Pinch of salt

Kitchen equipment

Medium-sized saucepan with a heavy bottom (prevents sticking and burning)
Fine-mesh strainer or colander for rinsing rice
Wooden spoon or silicone spatula for stirring
Measuring cups and spoons
Serving bowls

Choose your milk alternative carefully if you have multiple sensitivities. Lactose-free cow’s milk works perfectly and creates the creamiest texture. Rice milk is naturally low FODMAP and adds extra rice flavour. Keep oat milk portions small, as larger amounts can become high FODMAP.

The maple syrup grade doesn’t significantly affect the recipe. Grade A has a lighter, more delicate flavour, while Grade B offers a stronger maple taste. Both are equally low FODMAP in the amounts used here.

Cook creamy rice porridge step by step

Follow these detailed instructions to achieve perfectly creamy rice porridge with the ideal consistency.

Rinse the rice thoroughly

Place your rice in the fine-mesh strainer and hold it under cold running water. Swirl the rice gently with your hand while the water runs through. Keep rinsing until the water runs clear rather than cloudy. This usually takes about one minute. Rinsing removes excess starch that can make your porridge gummy instead of creamy.

Combine rice and liquids

Pour the rinsed rice into your saucepan. Add the water, lactose-free milk, and pinch of salt. Stir everything together once to distribute the rice evenly. The liquid ratio of three parts liquid to one part rice creates the right consistency for how to make rice porridge.

Bring to a gentle simmer

Place the saucepan over medium heat. Watch carefully as the mixture heats up. When you see small bubbles forming around the edges and the surface just starts to move, reduce the heat to low. You want a gentle simmer, not a rolling boil. Boiling too vigorously can cause the milk to scorch on the bottom.

Cook with regular stirring

Set a timer for 20 minutes. Stir the porridge every three to four minutes during this time. Each stir helps release starch from the rice, which creates that creamy texture. Scrape the bottom of the pan gently to prevent any rice from sticking and burning. The porridge will gradually thicken as the rice absorbs liquid and releases starch.

Success check: After 15 minutes, the rice grains should be tender when you bite one. The mixture should coat the back of your spoon but still flow easily. If it seems too thick, add a splash more milk. If it’s too thin, continue cooking for a few more minutes.

Add maple syrup and finish

When the rice is completely tender and the porridge has reached your preferred consistency, remove the pan from heat. Stir in the maple syrup thoroughly. Taste and adjust the sweetness if needed, keeping in mind the two-tablespoon low FODMAP limit per serving.

The porridge will continue to thicken slightly as it cools. If you’re not serving immediately, you might need to stir in a little extra milk when reheating.

Customise your porridge with low FODMAP toppings

Toppings transform basic rice porridge into an exciting breakfast while adding extra nutrition and variety. These options all maintain low FODMAP compliance when used in appropriate portions.

Safe fruit choices

Blueberries work beautifully on maple syrup porridge. A handful (about 40g) stays within low FODMAP limits and adds antioxidants. Sliced strawberries (up to 140g) provide vitamin C and a fresh taste. One small firm banana (not overripe) adds natural sweetness and potassium. Kiwi fruit slices (two small kiwis) offer a tangy contrast to the sweet porridge.

Nuts and seeds

Walnuts (up to 30g) add healthy fats and a pleasant crunch. Pecans (up to 20 pecans) complement the maple flavour particularly well. Pumpkin seeds (two tablespoons) provide protein and minerals. Chia seeds (two tablespoons) add omega-3 fatty acids and create an interesting texture as they soften in the warm porridge.

Warming spices

A sprinkle of cinnamon enhances the natural sweetness without adding FODMAPs. Ground ginger adds warmth and may help settle your stomach further. A tiny pinch of nutmeg creates depth of flavour. Cardamom offers an aromatic, slightly citrus note that pairs well with rice.

Additional sweeteners

If you want extra sweetness beyond the maple syrup, consider a small amount of brown sugar (low FODMAP in servings up to one tablespoon). A drizzle of additional maple syrup works as long as you stay within the two-tablespoon total limit per serving.

Mix and match these toppings based on your preferences and what you have available. Starting with plain porridge and adding toppings at the table lets each person customise their bowl.

Your comforting low FODMAP breakfast awaits

You now have a reliable technique for creating creamy, soothing rice porridge that respects your digestive needs. This IBS friendly breakfast provides gentle nourishment when your stomach needs it most, without sacrificing flavour or satisfaction.

The beauty of this recipe lies in its simplicity and adaptability. Once you’ve mastered the basic method, you can adjust the consistency to your preference, experiment with different low FODMAP toppings, and make this healthy breakfast recipe part of your regular routine.

Keep this guide handy for those mornings when you need something comforting and safe. Your digestive system will appreciate the gentle approach, and you’ll enjoy a warm, satisfying start to your day.