Can rice help with stomach issues? A complete guide to using rice for digestive relief

October 15, 2025 •

5 min read

Did you know that plain white rice is a staple recommendation for soothing an upset stomach, a practice supported by decades of dietary advice? This bland, low-fiber food is often recommended as part of the BRAT diet (Bananas, Rice, Applesauce, Toast) to help manage common digestive problems like diarrhea and nausea.

Quick Summary

Plain white rice is easy to digest, low in fiber, and can help bind stools, offering relief for upset stomachs, especially with diarrhea. While it can be helpful for short-term relief, moderation is key, and a holistic dietary approach is needed for chronic conditions like gastritis or IBS. Rice water is also a potential remedy for dehydration and diarrhea.

Key Points

Plain White Rice is Best: For an upset stomach, plain white rice is easier to digest than brown rice due to its lower fiber content.
Helps with Diarrhea: The low-fiber, starchy content of white rice helps to bind stools and firm them up, providing relief from diarrhea.
Rice Water for Rehydration: Sipping on rice water can help soothe the digestive tract and aid in rehydration, especially after episodes of vomiting or diarrhea.
Good for IBS and Gastritis Flare-ups: White rice is a low-FODMAP food, making it a safe choice for many with IBS, and its bland nature is gentle on an inflamed stomach lining during gastritis flare-ups.
Avoid during Recovery: While helpful initially, relying solely on a rice-based diet is not recommended long-term due to a lack of complete nutrition.
Preparation is Key: For digestive relief, cook rice until it's soft and mushy, avoiding added oils, fats, and spices.

The Science Behind Rice and Stomach Comfort

For many, an upset stomach brings discomfort, nausea, and a host of other unpleasant symptoms. When your digestive system is sensitive, reaching for bland, easy-to-digest foods is a natural instinct. Plain white rice is a prime example of such a food, providing a gentle source of energy without irritating the digestive tract. As a refined carbohydrate, white rice has a smooth, soft texture and is low in fiber. This makes it easy for the stomach to process, allowing the digestive system to rest and recover.

When dealing with diarrhea, the low fiber content of white rice is particularly beneficial. Unlike high-fiber foods that can worsen symptoms, the low-residue nature of white rice helps to firm up stool and slow down bowel movements. The starch in rice can also help absorb excess fluid in the colon, further contributing to a binding effect. For centuries, rice water—the starchy liquid left after boiling rice—has also been used as a home remedy for diarrhea and to aid rehydration.

White Rice vs. Brown Rice for Stomach Issues

While whole grains like brown rice are often celebrated for their health benefits, the distinction between white and brown rice is crucial when dealing with stomach upset. The primary difference lies in their fiber content and processing:

White Rice: The bran and germ are removed during processing, resulting in a low-fiber, refined grain. This makes it easier to digest during a flare-up, as the digestive system doesn't have to work as hard to break it down.
Brown Rice: This is a whole grain, meaning it retains the nutrient-rich bran and germ. The higher fiber content, while healthy for a normal digestive system, can be harder to digest and may aggravate symptoms during an upset stomach or diarrhea.

For most acute stomach issues, plain white rice is the superior choice. However, for chronic conditions like Irritable Bowel Syndrome (IBS), some individuals may tolerate brown rice as part of a low-FODMAP diet, while others may find its high fiber content triggering. Always listen to your body and consult a healthcare professional for chronic conditions.

A Comparison of Rice Types for Stomach Issues


Feature	Plain White Rice	Plain Brown Rice	Rice Water
Ease of Digestion	Very Easy	More Difficult (Higher Fiber)	Very Easy (No Fiber)
Fiber Content	Low	High	None (Starch only)
Best For Diarrhea?	Yes, helps bind stool	No, can worsen symptoms	Yes, helps with binding and rehydration
Best For Nausea?	Yes, bland and gentle	No, harder to digest	Yes, gentle fluid for hydration
Energy Source	Simple Carbohydrate	Complex Carbohydrate	Simple Carbohydrate
Suitable for Flare-ups?	Yes	Generally not recommended	Yes
Suitable for Chronic Issues?	Often part of a low-FODMAP diet for IBS	May be tolerated by some with IBS, consult a doctor	Primarily for acute episodes

Rice for Specific Digestive Conditions

Irritable Bowel Syndrome (IBS)

For individuals with IBS, dietary management is key. White rice is often considered a safe option because it is a low-FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) food. FODMAPs are short-chain carbohydrates that can trigger IBS symptoms in some people. By providing a low-FODMAP base, white rice can be part of a diet that helps reduce symptoms like bloating and discomfort. Brown rice can also be low-FODMAP in appropriate portion sizes, but some individuals may find its fiber content bothersome.

Gastritis

Gastritis, or inflammation of the stomach lining, requires a diet that doesn't irritate the stomach. Bland, easy-to-digest carbohydrates like rice are often recommended during flare-ups. White rice is particularly useful because it won't stimulate excessive stomach acid and can help coat the stomach lining. For long-term gastritis management outside of a flare, some whole grains like brown rice may be included if tolerated, but it's important to choose easily digestible foods.

How to Prepare Rice for an Upset Stomach

How you prepare rice is just as important as choosing the right kind. To maximize digestive comfort, follow these simple preparation tips:

Plain and Simple: Avoid adding butter, oil, heavy spices, or fatty sauces. Stick to cooking the rice with just water and a little salt, if desired.
Mushy is Better: To make it even easier to digest, use extra water to cook the rice until it has a very soft, mushy consistency.
Rice Water Recipe: To make rice water, boil 1 cup of white rice in 2 cups of water for about 10 minutes, or until the water becomes cloudy. Strain the water, let it cool, and sip it throughout the day to stay hydrated and soothe your stomach.

Foods to combine with rice for relief:

Boiled or steamed lean chicken or fish
Applesauce or ripe bananas
Cooked carrots or potatoes
Clear broths

Foods to avoid with an upset stomach:

Spicy or greasy foods
Dairy products (except for some yogurt or kefir)
Caffeine and alcohol
High-fiber raw vegetables and fruits with seeds

A Balanced Approach to Recovery

While rice can be a helpful tool for short-term stomach issues, it's not a long-term solution. The traditional, restrictive BRAT diet is no longer recommended for extended periods because it lacks essential nutrients. As you begin to feel better, it is important to gradually reintroduce a variety of foods to ensure a balanced intake of vitamins and minerals. If symptoms persist or worsen, always consult a healthcare professional. Rice is a useful starting point for recovery, but a full return to a varied diet is essential for long-term health.

Conclusion: Can Rice Help with Stomach Issues?

Yes, plain white rice can be a very effective tool for managing short-term stomach issues, particularly diarrhea and nausea. Its bland, low-fiber nature makes it easy on the digestive system, while its binding properties help to firm up loose stools. Both cooked white rice and rice water can be part of a strategy to provide gentle nutrition and rehydration during recovery. For those with chronic conditions like IBS or gastritis, white rice can also be a helpful low-FODMAP option during flare-ups. However, it is important to remember that rice is not a complete nutritional source and a gradual return to a varied diet, guided by medical advice, is the best path to full digestive health. Learn more about the BRAT diet at The Oregon Clinic.

Frequently Asked Questions

For an upset stomach, white rice is generally better because it is a refined grain with a low fiber content, making it easier to digest. Brown rice has more fiber, which can be harder for a sensitive digestive system to handle and may worsen symptoms like diarrhea.

The plain, starchy, and low-fiber nature of white rice helps to bind the stool, making it firmer. This is particularly effective during episodes of diarrhea, as it helps slow down bowel movements and absorb excess fluid in the colon.

Rice water is the starchy liquid left after boiling rice. It can be a beneficial home remedy for diarrhea as it provides hydration and electrolytes while the starch helps to bind stools. It is often recommended as a gentle way to reintroduce fluids and starches after vomiting or diarrhea.

Yes, bland, easily digestible carbohydrates like plain white rice are often recommended during a gastritis flare-up. Rice is gentle on the stomach lining and does not stimulate excess acid production. Cook it until it is soft and mushy for the best results.

Yes, rice is a good option for people with IBS. White rice is a low-FODMAP grain that is generally well-tolerated and less likely to trigger symptoms like bloating and gas. Some individuals may also tolerate brown rice in moderate portions, but individual tolerance varies.

When your stomach is upset, it's best to avoid adding butter, oils, or heavy spices to your rice. These can be difficult to digest and may irritate your stomach further. Stick to plain, simple preparations to maximize relief.

The BRAT diet (Bananas, Rice, Applesauce, Toast) is still used for short-term relief, particularly for children with stomach issues. However, due to its restrictive nature and lack of key nutrients, it is no longer recommended for prolonged use. A more balanced approach involving other bland, easily digestible foods is now advised.