Can I eat rice while having gastritis?: A dietary guide

October 11, 2025 •

4 min read

Gastritis, or inflammation of the stomach lining, affects millions of people and requires careful dietary management. For those experiencing flare-ups, a common question arises: can I eat rice while having gastritis?, and the answer largely depends on the specific type of rice and how it's prepared.

Quick Summary

During a gastritis flare-up, plain, cooked white rice is often recommended as part of a bland diet due to its low fiber content and easy digestibility. In contrast, the higher fiber in brown rice may be more difficult for a sensitive stomach to process initially. Proper preparation, including rinsing and cooking methods, is crucial for minimizing irritation and supporting digestive healing.

Key Points

Start with white rice during flare-ups: Plain, cooked white rice is low in fiber and easy to digest, making it the better choice during acute gastritis symptoms.
Reintroduce brown rice slowly: Brown rice has more fiber, which can be harder to digest for an inflamed stomach. Wait until symptoms subside and introduce it in moderation.
Prepare rice properly: Rinse rice before cooking to remove excess starch. Cooking with plenty of water or making rice porridge (congee) can also aid digestion.
Avoid irritants: When eating rice, avoid adding fatty oils, spicy seasonings, or acidic ingredients. Stick to mild herbs or low-sodium broth.
Listen to your body: Everyone's gastritis triggers are different. Monitor how your body reacts to different types of rice and preparation methods to find what works best for you.

Understanding the Gastritis-Diet Connection

Gastritis is an inflammation of the stomach lining, which can be caused by various factors including bacterial infection (like H. pylori), overuse of certain medications (NSAIDs), excessive alcohol consumption, or stress. A key part of managing gastritis and preventing flare-ups is adopting a diet that avoids irritating the sensitive stomach lining and instead promotes healing. Acidic, spicy, and high-fat foods are common triggers that should be limited or avoided, while bland, easily digestible foods can help soothe symptoms.

For many, rice is a dietary staple and a comforting carbohydrate source. But when dealing with gastritis, it is important to consider the type of rice and how it's prepared to ensure it supports, rather than worsens, digestive health. Plain rice is a cornerstone of the traditional BRAT (bananas, rice, applesauce, toast) diet, often recommended for upset stomachs because it is low in fat and easy to digest.

The Difference Between White and Brown Rice for Gastritis

Not all rice is created equal, and the choice between white and brown rice can significantly impact a person with gastritis. The primary difference lies in the processing: brown rice retains its nutrient-rich bran and germ layers, while white rice has these layers removed.

White Rice: White rice is a refined carbohydrate with less fiber than its brown counterpart. This lower fiber content makes it easier for the stomach to digest, making it an ideal choice during a flare-up or when symptoms are acute. Its bland nature is less likely to trigger stomach acid production, which is a major concern with gastritis. For those with sensitive digestion, white rice is often the go-to option.
Brown Rice: Brown rice is a whole grain packed with more fiber, vitamins, and minerals. While beneficial for long-term health and gut bacteria, its higher fiber content can be challenging for an already-inflamed stomach to process. During acute gastritis, this extra fiber could potentially cause bloating, gas, and discomfort. Once symptoms improve, brown rice can be gradually reintroduced in moderation, provided it's cooked well to aid digestion.

How to Prepare Rice to Soothe Your Stomach

Preparation is key to making rice gastritis-friendly. The wrong cooking method or additives can turn a soothing meal into an irritant. To maximize digestibility and minimize irritation, follow these guidelines:

Rinse Thoroughly: Rinsing the rice before cooking removes excess starch, which can help prevent it from becoming too sticky. A 2000 study suggested that sticky rice masses could theoretically bind to mucus in the stomach lining, though this is a somewhat speculative theory. Rinsing is a good practice regardless to create a better texture.
Soak for Easier Digestion: For whole grains like brown rice, soaking the grains for at least 7 hours before cooking can help break down phytic acid, an anti-nutrient that can inhibit mineral absorption and potentially irritate sensitive guts.
Use Plenty of Water: Cooking rice with ample water and avoiding overcrowding the pot can help ensure it's soft and well-cooked. For a very gentle option, consider rice porridge or congee, which is cooked with a high water-to-rice ratio, making it exceptionally easy to digest.
Stick to Bland Additions: Avoid fatty oils, spicy seasonings, or acidic ingredients when preparing your rice. Instead, use simple, mild additions like a low-sodium broth or a hint of mild, non-acidic herbs like parsley.

Incorporating Rice into a Gastritis-Friendly Diet

Rice can serve as a safe and versatile base for many gastritis-friendly meals. Pair it with other non-irritating foods to create a balanced diet that supports healing.

Lean Proteins: Combine plain rice with steamed or baked chicken breast, white fish, or tofu. Ensure no heavy seasonings or oils are used during cooking.
Cooked Vegetables: Add well-cooked, non-acidic vegetables like zucchini, carrots, or spinach. Avoid raw vegetables, which can be tougher on the stomach.
Soothing Dishes: Recipes like a simple chicken and rice soup or a rice porridge with mild herbs are excellent choices during a flare-up.

White vs. Brown Rice: A Comparison for Gastritis


Feature	White Rice	Brown Rice
Best for Gastritis Flare-ups?	Yes, excellent choice	No, potentially irritating due to fiber
Ease of Digestion	Very easy	More difficult due to higher fiber
Nutritional Profile	Lower in fiber, vitamins, and minerals	Higher in fiber, vitamins, and minerals
Cooking Method	Simple boiling or steaming	May require soaking and thorough cooking
Introduction Post-flare	Safe to eat regularly	Introduce slowly and in moderation after symptoms subside

Other Bland Foods for Gastritis

To build a well-rounded diet around rice, consider these other bland food options that are gentle on the stomach:

Bananas: A naturally low-acid fruit that is very easy to digest.
Oatmeal: Choose plain, hot oatmeal for a soothing, fiber-rich breakfast.
Applesauce: Cooked, low-sugar applesauce is a good source of pectin, a soluble fiber.
Boiled Potatoes: A non-acidic and easily digestible carbohydrate.
Herbal Teas: Chamomile and ginger tea are known for their anti-inflammatory and soothing properties.
Yogurt: Plain, low-fat yogurt contains probiotics that can support gut health.

Conclusion: Navigating Your Diet with Gastritis

Ultimately, whether you can I eat rice while having gastritis? is a question with a nuanced answer. Plain, white rice is often a safe and comforting choice during an active flare-up, helping to provide energy without irritating the stomach lining. For long-term health, incorporating brown rice can be beneficial, but it's best to wait until symptoms have subsided and to reintroduce it gradually. The key is to listen to your body, experiment cautiously with different food types, and always prioritize bland, minimally processed foods that are gentle on your digestive system. While diet is a powerful tool, it should complement, not replace, medical treatment from a healthcare professional.

For more information on dietary management for digestive issues, resources like Harvard Health Publishing offer valuable insights on anti-inflammatory eating patterns and food comparisons.

Frequently Asked Questions

Plain, white rice is typically recommended during a gastritis flare-up because it is a low-fiber, bland food that is easy on the digestive system. Brown rice, while more nutritious, has higher fiber content that can be more difficult for an inflamed stomach to handle.

A theory suggests very sticky rice may bind to the stomach's protective mucus, weakening its defense against acid. While this is not a universally accepted fact, properly rinsing rice before cooking and ensuring it is not overly sticky can be a good precaution for those with sensitive stomachs.

For easier digestion, cook rice until it is soft and tender. You can rinse the rice beforehand to remove excess starch. For a very soothing option, prepare rice porridge (congee), which uses a high water-to-rice ratio, making it gentle on the stomach.

Pairing plain rice with low-fat, non-acidic foods is best. Consider lean proteins like steamed chicken or white fish and well-cooked, mild vegetables such as zucchini, carrots, or spinach. Avoid spicy or fatty sauces and ingredients.

Yes, during a severe flare-up, plain, cooked white rice is often part of a bland diet recommended to soothe the stomach and provide gentle nutrients. It is one of the safest carbohydrates to consume in this condition.

Yes, an anti-inflammatory diet can be very helpful for managing chronic gastritis. This diet focuses on whole, unprocessed foods like fruits, vegetables, and lean proteins, while avoiding known inflammatory triggers such as processed foods, fried items, and excess sugar.

Soaking brown rice for at least 7 hours before cooking is a good practice as it can reduce the phytic acid content, which can be an anti-nutrient and potentially contribute to irritation in sensitive individuals. It also helps make the grains easier to digest.