Creamy Rice Pudding (Dairy-Free)If you have listened to my 8 Key Steps for Natural Healing of Crohns, Colitis, Diverticulitis & IBS talk on YouTube, then you may have heard me mention using traditional congee rice porridge with bone broth to provide bowel rest. If you cannot afford to go on an elemental diet, cannot pay for the targeted healing supplements for IBD or IBS, or you prefer to stick with whole foods (and your system can tolerate them), I’ve also written about using common foods to heal Inflammatory Bowel Disease (IBD) like rice pudding.

You can also find numerous recipes within my book, Listen To Your Gut, which are categorized according to which of The Healing Diets they’re compatible with. Here is a rice pudding recipe of mine, which is in line with my Minimize Gas & Bloating Diet, the Maintenance Diet, and the Reduce Diarrhea Diet.

This recipe is:

  • super easy
  • quick
  • comforting
  • vegan & dairy-free
  • requires little to no prep-time
  • can be used to provide some bowel rest when needed
  • you may already have all the ingredients in your home!

In case you have my other book, The IBD Remission Diet, you should know that the Reduce Diarrhea Diet recipes should also be suitable to use within 2-3 weeks of finishing the Diet (depending on how quickly you’re reintroducing foods).

As I have mentioned in other my recipes, it’s best if you can use certified organic ingredients.

Here is a creamier, sweeter version of the congee recipe that is also dairy-free and vegan!



  • 4 cups water
  • 3/4 cup haiga or white rice (preferably basmati or jasmine)*
  • 1 quart (4 cups) nut milk, or coconut milk, oat or rice milk
  • 1/2 cup pure maple syrup (or 1/8 tsp white powdered stevia extract)
  • 1 tsp ground cinnamon
  • 1 tsp pure vanilla extract
  • 1/4 cup raisins (optional)

‘Indian style’: To make this rice pudding ‘Indian style’, add 1/4 teaspoon ground cardamom powder when you add the cinnamon. I find cardamom is well-tolerated.


  • Bring the water to a boil in a heavy saucepan. Add the rice and simmer, uncovered, for 5
    minutes. Remove from the heat and allow to sit for 5 minutes.
  • Drain the rice and return it to the pot with the rice or almond milk, maple syrup (or stevia),
    and raisins.
  • Bring to a boil, then reduce the heat and simmer gently for 30 to 40 minutes, stirring
    often, until the pudding is thick and creamy. Stir in the cinnamon and vanilla (and cardamom).
  • Serve warm, or chill for at least 2 hours, or overnight.

This serves 4 – 6.

*I recommend white or haiga rice because until the digestive tract is quite healed, brown rice is not tolerated as well. Haiga-mai has had the rice bran removed, but the rice germ is left intact.

As always, I’d love to hear from you if you decide to try this rice pudding recipe. Please feel free to comment and share your experiences below!

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