When your stomach is asking for the bare minimum, this is what you make. Plain white rice simmered down into a soft, easy-to-digest porridge is about as gentle as food gets, and topping it with pineapple, core included, adds bromelain, an enzyme that can help ease digestion when things feel off. It won't win any flavor awards, but it's exactly what a recovering gut wants. If bland, low-fiber meals like this are a regular need for you, our complete beginner's guide to the low-FODMAP diet covers the bigger picture. When you're ready for something a bit more textured, our coconut yogurt with papaya and lime is another gentle option.
Ingredients
- 1/2 cup white rice
- 4 cups water
- 1/2 cup fresh pineapple, finely chopped, core included
- 1 teaspoon honey, optional
- Pinch of salt
Instructions
- Combine rice and water in a pot and bring to a boil.
- Reduce heat and simmer, stirring occasionally, for 40-45 minutes until it reaches a thick, porridge-like consistency.
- Stir in a pinch of salt.
- Top with finely chopped pineapple and a drizzle of honey if using.
Nutrition Facts (per serving)
| Calories | 190 |
| Total fat | 0g |
| Total carbohydrates | 44g |
| Dietary fiber | 1g |
| Protein | 3g |
| Sodium | 75mg |
Why This Is Good for Your Gut
Plain white rice is low in fiber and easy on a sensitive digestive tract, making it a go-to for gut rest and recovery. Pineapple, especially its core, contains bromelain, a proteolytic enzyme that can help break down proteins and ease bloating and digestive discomfort.
Sometimes the kindest thing you can do for your gut is give it almost nothing to work with.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
