wild rice
Grains
Is wild rice high in polyols?
Is wild rice high or low in polyols? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Compare wild rice across criteria
Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
- Avocado portion size matters - small amounts may be fine
- Cauliflower and mushrooms are common triggers
Sensitivities
What wild rice contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where wild rice fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about wild rice
Wild rice is not rice. It is the seed of Zizania, an aquatic grass that grows in the shallow lakes and slow rivers of the Great Lakes region, in a different genus from Oryza entirely, and its resemblance to a long grain is a naming accident. To Ojibwe and other Anishinaabe communities it is manoomin, a sacred food still harvested by canoe in late summer by tapping the ripe heads with cedar knockers so that enough seed falls back into the water to reseed the bed. For anyone tracking food triggers the useful headline is that it grades clean almost everywhere: no gluten, no histamine or histamine liberation, no salicylate, no nickel, no free glutamate, no sulfites. The two honest caveats are that it is a whole, hulled seed that ferments heavily, and that our FODMAP and oxalate figures for it are unrated rather than low.
Watch for
- Naturally gluten free, but "wild rice" on a shelf is usually a blend: mostly long grain rice with a scattering of black seed, and pilaf and stuffing mixes add wheat, bouillon and yeast extract.The box is the risk, not the grain
- Graded poorly for low fermentation and SIBO diets.The bran stays intact through cooking, so it arrives in the colon largely undigested and ferments
- FODMAP content is unrated in our data rather than confirmed low.Ordinary rice is low, but wild rice is a different plant, so portion test it instead of assuming
- Oxalate is also unrated here.If you are on a strict low oxalate protocol, treat wild rice as unknown until you have tested it rather than counting it as safe
- It takes 45 minutes or more to cook, so it usually turns up in stock, cream or soy heavy dishes.When wild rice soup causes symptoms, the broth is the more likely culprit
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Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is wild rice high in Polyols?
Polyols: low signal for most people.
Can I still eat wild rice if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check Lectin, Low Fermentation, and Inflammation next for a fuller picture.