Can I eat brown rice if I have psoriasis?

December 17, 2025 •

4 min read

Research suggests that whole grains like brown rice are beneficial for individuals managing psoriasis, primarily due to their anti-inflammatory properties and high fiber content. Including brown rice in a balanced diet can help reduce the systemic inflammation associated with this chronic condition.

Quick Summary

Brown rice is a healthy, low-glycemic, and fiber-rich whole grain that can help reduce inflammation and is generally recommended for individuals with psoriasis.

Key Points

Positive Impact: Brown rice is generally a good dietary choice for people with psoriasis due to its anti-inflammatory properties.
Low Glycemic Index: Its low GI helps prevent blood sugar spikes that can trigger inflammatory responses in the body.
Rich in Antioxidants: The bran layer of brown rice contains powerful antioxidants and phenols that help combat oxidative stress and reduce inflammation.
High in Fiber: The high fiber content aids in digestion and can assist with weight management, which is important for controlling psoriasis symptoms.
Individualized Response: Some individuals may have specific sensitivities, so it's important to monitor personal reactions to any new food.
White Rice Alternative: Brown rice is a healthier alternative to refined white rice, which can lead to inflammation due to a higher GI.
Preparation Matters: Soaking brown rice before cooking can reduce phytic acid and lectin content, which may be beneficial for sensitive individuals.

Understanding Psoriasis and Diet

Diet plays a significant role in managing the symptoms of psoriasis, a chronic inflammatory skin condition. While no specific food can cure psoriasis, a diet focused on reducing inflammation can lead to fewer and less severe flare-ups. The goal is to choose foods that support a healthy immune system and combat the body's inflammatory response. Whole grains, including brown rice, are often highlighted in anti-inflammatory diets.

The Anti-Inflammatory Benefits of Brown Rice

Unlike white rice, which is stripped of its nutrient-rich bran and germ during processing, brown rice is a whole grain that retains these layers. The bran contains powerful antioxidants, such as phenolic compounds and flavonoids, which help neutralize free radicals and combat oxidative stress, a key contributor to chronic inflammation. A 2014 study even showed that brown rice intake significantly reduced C-reactive protein (CRP), a marker of inflammation, in overweight women.

How Glycemic Index Affects Psoriasis

Psoriasis is linked to insulin resistance and blood sugar fluctuations. Foods with a high glycemic index (GI), such as refined carbohydrates and sugars, can cause a rapid spike and crash in blood sugar levels, potentially leading to inflammation. As a low-GI food, brown rice is digested more slowly, helping to maintain stable blood sugar levels and potentially mitigating inflammatory flare-ups. This is a crucial distinction when comparing it to white rice, which has a higher GI.

The Role of Fiber and Weight Management

Managing weight is an important aspect of controlling psoriasis symptoms, as being overweight or obese can worsen the condition. Brown rice is high in dietary fiber, which promotes a feeling of fullness and supports healthy digestion. By helping with weight management, the high fiber content of brown rice can indirectly help lessen the severity of psoriasis. Fiber also supports a healthy gut microbiome, which is increasingly recognized for its role in modulating immune function and inflammation.

Addressing Potential Concerns with Brown Rice

While widely recommended, it's worth addressing some potential concerns associated with brown rice. Like other whole grains, brown rice contains phytic acid, which can inhibit mineral absorption, and lectins, which can potentially impact gut health in sensitive individuals. However, proper preparation methods can significantly reduce these compounds. Soaking brown rice for several hours before cooking is a simple and effective strategy. Furthermore, the levels of lectins in brown rice are generally low and not a concern for most people.

Comparison: Brown Rice vs. White Rice for Psoriasis


Feature	Brown Rice	White Rice
Processing	Only the inedible outer hull is removed, retaining the bran and germ.	Bran and germ are stripped away during processing.
Nutrients	Rich in fiber, magnesium, B vitamins, and antioxidants.	Lacks most of the nutrients found in whole grains.
Glycemic Index	Low GI, leading to a slow release of glucose.	High GI, causing rapid blood sugar spikes and crashes.
Inflammatory Potential	Anti-inflammatory due to antioxidants and fiber.	Potentially pro-inflammatory due to blood sugar spikes.
Weight Management	High fiber aids in weight control and satiety.	Lower fiber can lead to quicker hunger and potential weight gain.

How to Incorporate Brown Rice and Other Anti-Inflammatory Foods

Adding brown rice to your diet is simple and can be done in various ways. It can be used as a base for meals, in salads, or as a side dish. To maximize the anti-inflammatory benefits, consider combining brown rice with other beneficial foods:

Fatty Fish: Rich in omega-3 fatty acids, such as salmon, mackerel, and sardines, which reduce inflammation.
Colorful Fruits and Vegetables: Berries, leafy greens, and squash are packed with antioxidants.
Healthy Fats: Olive oil, avocados, and nuts contain healthy fats that support overall health.
Spices and Herbs: Turmeric, ginger, and garlic have potent anti-inflammatory properties.

An Individualized Approach to Diet

It's important to remember that dietary triggers for psoriasis can be highly individual. While brown rice is generally a good option, keeping a food diary can help identify any specific food sensitivities. Some individuals with psoriasis, for instance, may also have a gluten sensitivity or celiac disease, and should discuss a gluten-free diet with their doctor. Diet should be viewed as one tool within a broader treatment plan, which may also include medication, exercise, and stress management. For more information, consult the National Psoriasis Foundation for authoritative guidance on managing your condition.

Conclusion

For most people managing psoriasis, brown rice is an excellent dietary choice. Its high fiber content, low glycemic index, and antioxidant-rich profile contribute to its anti-inflammatory effects and support weight management, both of which are crucial for symptom control. By replacing refined grains like white rice with brown rice, individuals can take a positive, evidence-based step toward a diet that helps mitigate the systemic inflammation of psoriasis. As with any dietary change, consulting with a healthcare provider or a registered dietitian is recommended to tailor a nutrition plan to your specific needs.

Frequently Asked Questions

Brown rice is superior because it is a whole grain rich in fiber and antioxidants, which combat inflammation. In contrast, white rice is a refined grain with a high glycemic index, which can cause blood sugar spikes that promote inflammation.

For most people, brown rice is not a trigger food. Its anti-inflammatory properties and low glycemic index generally make it beneficial. However, as with any food, individual sensitivities vary, so it's wise to monitor your body's reaction.

While there's no single best diet, many healthcare providers recommend an eating plan similar to the Mediterranean diet. This typically includes fruits, vegetables, lean protein, healthy fats, and whole grains like brown rice, while limiting red meat and processed foods.

For most people, the risks are minimal. Some sensitive individuals are concerned about phytic acid and lectins in whole grains, but proper cooking methods and soaking can reduce these compounds. Always consult a doctor or dietitian for personalized advice.

To potentially reduce phytic acid and lectin content, you can soak brown rice in water for several hours before cooking. After soaking, rinse the rice thoroughly before boiling or steaming. This simple step can improve nutrient absorption.

No, you don't need to avoid all grains. The key is to choose whole grains like brown rice, quinoa, and oatmeal, and avoid refined grains found in white bread and white rice. Some people with gluten sensitivity might benefit from a gluten-free diet, but this should be discussed with a doctor.

Complement brown rice with a variety of anti-inflammatory foods. These include fatty fish (salmon, tuna), leafy greens (spinach, kale), colorful fruits (berries), and healthy oils (olive oil, avocado).