Traditional Congee (Low Fodmap and Low Fermentation)

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Lets have Congee! Congee or conjee is a type of rice porridge popular in many Asian countries, especially East Asia. When eaten as plain rice congee, it is most often served with side dishes. When additional ingredients, such as meat, fish, and flavorings, are added while preparing the congee, it is most often served as a meal on its own, especially for the ill. Names for congee are as varied as the style of its preparation. Despite its many variations, it is usually a thick porridge of rice largely disintegrated after prolonged cooking in water.


White rice is low in fiber compared to a whole grain rice. The lower fiber content is what makes white rice a helpful choice when your digestive tract is weakened from chronic or acute illness. If you are recovering from leaky gut or SIBO then nourishment coming from softer meals like Instant Pot Stew, steamed summer squash, steamed yams, and rice porridge would be fantastic place to start for additional healing nourishment.

Now I prefer my congee to be at the consistency of oatmeal. Oh how I miss oatmeal!!!! So if you don't have experience with making rice porridge, please know that it's made in a wide variety of consistencies. Some people like it creamy and substantial like oatmeal. Others prefer it to be cooked down or blended until it becomes a soup without visible grains of cooked rice.

Here's how to make it!

10 cups water

1 cup rice (preferably Jasmine for SIBO - low fermentation)

Directions: Rinse rice. Place in crockpot with heat setting on low. Add 10 cups of water and cover for 8 hours. Easy as that! If you'd like a more solid consistency you can reduce the water to 8 cups of water.

Enjoy! Happy Healing!