When your gut has opinions, pudding can feel risky. This low FODMAP rice pudding recipe offers soft, creamy comfort without a treasure hunt for ingredients. Built with everyday staples like jasmine rice, lactose-free milk and maple syrup, it is gentle, simple and genuinely soothing for people living with Crohn’s disease.
Low FODMAP Rice Pudding Recipe
Lactose-Free Rice Pudding
Equipment
- Medium saucepan
- Wooden spoon
- Measuring cups and spoons
- Serving bowls
Ingredients
- 100 g jasmine rice
- 500 ml lactose-free milk
- 2 tbsp maple syrup
- 1/2 tsp ground cinnamon plus extra for garnish
- Pinch of salt
Instructions
- Prepare the rice: Rinse the jasmine rice under cold water until the water runs clear.
- Cook the base: In a medium saucepan, combine the rinsed rice, lactose-free milk, and salt. Bring to a gentle simmer over medium heat.
- Stir and simmer: Reduce the heat to low and stir frequently to prevent the rice from sticking. Allow the mixture to simmer gently for 25-30 minutes until the rice is soft and creamy.
- Sweeten and flavour: Stir in the maple syrup and cinnamon. Cook for an additional 2 minutes, stirring constantly.
- Serve: Remove from heat and serve warm, garnished with a light dusting of cinnamon if desired.
Notes
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently with a splash of extra milk if needed.
Why this recipe works for Crohn’s
This jasmine rice pudding stays soft and creamy, so it feels comforting without being heavy. Lactose-free milk keeps the dairy feel with fewer surprises. Maple syrup is straightforward sweetness, no tricky sweeteners to second-guess. Think of it as a maple syrup rice pudding with calm energy.
There is a small psychology win here too. Stirring slowly helps you pause while dinner does its thing. When appetite, energy and symptoms can all change by the hour, an easy low FODMAP rice pudding you can make on autopilot is a quiet relief.
Is this rice pudding low FODMAP
Yes, in standard low FODMAP portions using lactose-free milk and the amounts shown. If you are reintroducing FODMAPs, adjust slowly and see how you go.
Smart swaps and flavour tips
- Dairy-free rice pudding, try low FODMAP portions of almond milk. Coconut milk light can work in small amounts for some people.
- Prefer less sweetness, reduce the maple syrup or use a little table sugar. Keep the cinnamon, it gives depth without fuss.
- Craving variety, add vanilla extract or a few safe berries on top once cooled.
Serving ideas and storage
- Serve warm for a gut-friendly dessert or cool for a soothing snack.
- Portion into small pots for low FODMAP snacks through the week.
- Add this to your FODMAP-friendly dessert recipes rotation. It also earns a place in your Crohn’s disease dessert recipes list and other gentle dessert recipes for IBD.
How to make rice pudding at home
Rinse rice, simmer gently with lactose-free milk and a pinch of salt, stir often, then finish with maple syrup and cinnamon. That is a simple rice pudding recipe you can trust on a tired evening.
Medical disclaimer, This blog post is intended for informational purposes only and should not be construed as medical advice. Always consult your doctor to discuss your individual situation and the best course of treatment for you. Do not start or stop medications without speaking to a doctor. Do not change your diet without speaking to your doctor or a healthcare professional.
