For IBS-D white rice does have some surprising nutritional value

Thank you so much for sharing that! I believe that's a worry many of us share, that our IBS is preventing us from eating nutritious food. It's good to know that white rice contains at least some nutrients! I eat it multiple times a week and I never even though to check.
Wishing you a gentle and symptom-free day, Karina (team member)

I noticed white rice contains about a fifth of the RDA of Selenium for an average adult daily, and just slightly under a quarter of the Folate we need, and pretty good on Manganese. Some of the other numbers are fairly low but contributory definitely, if we can manage to eat other foods to top up the RDA-s.

So it seems white rice is definitely very helpful nutritionally when paired with other foods which are tolerable for the digestion. Some foods which supply the shortfall are not particularly irritating to IBS-D in my own experience.

Yes, I can't eat much veg when in a flare up. Sometimes a few green beans or spinach but not even a full portion. Bananas (which seem to suit others in a flare up) make me worse, so no fruits either. But one vegetable which is fine in a flare up and never makes anything worse is: steamed nettle tops! Nettles are very rich in nutrition too. But they aren't easy for most people who may live in towns, as where they grow might not be a clean place.
There's a field nearby where I live which is never sprayed and never grazed, and I get mine from there. I find them really calming for my gut.

Nettles are THE most safe veggie for me. They taste a bit earthy/musky (hard to describe) but they are full of good nutrition and so easy to digest. I just cook them (washed first) in a tablespoon or two of water and add a little Himalayan pink salt. I put the lid on the pan and steam them about 8 minutes. They shrink in size like spinach when they cook. so you will need about a cereal bowlful when dry to make a small portion when cooked.


My gut still has an odd relationship with potatoes! Sometimes I can eat them and be absolutely fine the next morning. But I must peel them first every time. But sometimes they have a slight "laxative" effect on me which makes no sense as there isn't much fibre if any in peeled boiled potatoes!
It's a mystery I can't figure out. I was also saying I could eat chips (fries) with no problem, but now those are beginning to have the same laxative effect on me too. It's not the additives, as the ones I buy only have sunflower oil added, and no preservatives or any other food additives, and they were always fine for me. I am always fine with any fats anyway.
Nevertheless, I don't want to be stuck only being able to eat white rice or Ciabatta toast, so I persevere with potatoes. Especially as I like them very much. But my only regret is that I can no longer eat them with the skins on.