Crackers (rice)
Grains · Bread
Six to eight plain rice crackers, 30 g, are rated green, with all six FODMAP groups reading zero. That makes this page mostly about two things that are not the cracker: what goes on top, and what the flavoured varieties have dusted on them. A plain rice cracker is a blank surface, and blank is precisely its value when bread is limited.
Last updated 4 September 2026Serving sizes for crackers (rice)
Six to eight crackers, 30 g, is the tested serve, rated green with nothing recorded in any group.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 6-8 crackers | 30 g | None detected |
Breakdown for 6 crackers
Is crackers (rice) low FODMAP?
There is very little in a plain rice cracker for gut bacteria to work on. It is milled rice, sometimes with a little corn or tapioca, puffed under heat and pressure with salt, and no step in that adds a FODMAP the rice did not have. The reading comes back as a flat set of zeros, not a set of small numbers. The flavoured range is a different food. Barbecue, sour cream and chive, cheese and most savoury mixes carry a dust whose first notes are usually onion powder and garlic powder. A teaspoon of either is rated red, at 0.72 g and 0.85 g of fructans respectively, and no flavoured cracker has a tested serve here.
Crackers (rice) and IBS: what to know
Rice crackers earn their place as the thing you reach for when bread is restricted, and their weakness is the same as their strength. Thirty grams of crisp air is gone in two minutes and leaves very little behind, so the packet keeps getting picked up, while the measured amount is six to eight. They are also low in fibre, which is worth knowing if constipation rather than urgency is your pattern. One naming note: the thick round discs are rice cakes and hold a separate green entry, while the thin savoury squares are what this page describes.
Gut-friendly ways to eat crackers (rice)
The topping decides the snack. Cheddar is rated green at two slices, 40 g, peanut butter at two tablespoons, and tuna, tomato, cucumber and Vegemite all hold green entries at their own serves. Avocado is the one to spread thinly: an eighth of a fruit, 30 g, is rated green and half of one, 80 g, is rated red, and a knife draws that distinction badly. Dip is the other watch-out. Hummus is amber at its small serve and red at 100 g, and a bowl beside an open packet is how a small serve becomes a large one.
Frequently asked questions
Are flavoured rice crackers low FODMAP?
Usually not, and the seasoning is why. Barbecue, sour cream and chive, cheese and most Japanese-style savoury mixes lean on onion and garlic powder for their base note, and both are rated red at a teaspoon in this guide. No flavoured cracker has a tested serve here, and the packet will not tell you how much dust sits on each one. Plain and lightly salted versions are what this entry covers, so the ingredient list is the only reliable check.
How many rice crackers can I eat with IBS?
Six to eight is the measured amount and it rates green with every group at zero, so nothing fermentable needs rationing at that size. Larger amounts are untested rather than known to be trouble, since there is nothing in the cracker for the figures to climb on. Volume and whatever is spread across them are the practical limits instead.
Are rice crackers a good bread substitute?
For a snack, yes; for a meal, less so. They carry a topping happily and spend nothing from your FODMAP budget, but they are mostly air and low in fibre, so they do not fill the gap a sandwich leaves. If it is bread you want, sourdough wheat is rated green at two slices in this guide, and gluten-free loaves hold green entries too.
Are rice crackers gluten free?
The plain ones generally are, since rice carries no gluten, but that answer belongs to the packet rather than to the grain. Wheat starch, malt extract and soy sauce all turn up in seasoned and Japanese-style varieties, and soy sauce brewed with wheat is common. Gluten and FODMAPs are separate questions in any case: what would change this entry’s rating is the onion and garlic in a flavouring, not the gluten.
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