Can We Eat Rice During an Infection? What to Know

December 5, 2025 •

4 min read

According to the Mayo Clinic Health System, bland, low-residual foods like rice are often recommended when easing back into eating after a stomach bug. This provides clear evidence that we can eat rice during an infection, particularly if you are experiencing nausea or vomiting. However, the suitability of rice depends on the type of infection and other accompanying symptoms.

Quick Summary

Rice is generally safe to consume during many types of infections, especially when bland and part of the BRAT diet for digestive issues. It is easy to digest and provides energy, but specific symptoms or beliefs may warrant avoiding it. Listen to your body and prioritize nutrient-dense foods as tolerated.

Key Points

Generally Safe: Rice is typically safe to eat during an infection, particularly for upset stomachs.
Easy to Digest: Bland, well-cooked white rice provides easily digestible carbohydrates for energy.
Part of the BRAT Diet: Rice is a key component of the BRAT diet, which helps with nausea, vomiting, and diarrhea.
Listen to Your Body: If you have a severe infection with intense vomiting, focusing on fluids may be a better initial strategy.
Consider Rice Type: While white rice is easy on the stomach, brown rice is higher in fiber and may be harder to digest during illness.
Prioritize Hydration: Pair rice with hydrating foods like broth or soups to help maintain fluid balance.
Ensure Proper Handling: Always cook and store rice correctly to avoid bacterial contamination and food poisoning.

Is Rice Good for You When Sick?

For many people, rice is a staple food known for its high carbohydrate content and easy digestibility. When dealing with an infection, your body needs energy to fight off the invading pathogens and recover. Carbohydrates from sources like rice can provide this essential fuel without placing a heavy burden on your digestive system. This is particularly true for simple, well-cooked white rice. Brown rice, while more nutritious, contains more fiber, which can be harder to digest for a sensitive or upset stomach.

There are differing views and traditions regarding the role of rice during illness. In Western medicine, bland foods are frequently recommended for digestive distress. For example, rice is a key component of the BRAT diet (Bananas, Rice, Applesauce, and Toast), a regimen often used for individuals experiencing nausea, vomiting, or diarrhea. The binding nature of rice can help soothe the digestive tract and firm up stools. Conversely, some alternative medicine practices, like Ayurveda, suggest avoiding rice during colds and coughs, believing it can increase mucus production, though scientific evidence for this is limited.

What Type of Rice is Best?

Choosing the right type of rice and preparation method can significantly impact its benefits during an infection. The goal is to provide energy with minimal digestive effort. Here are some key considerations:

White Rice: This is the most recommended option for digestive issues. It is easy to digest and its blandness is unlikely to cause stomach upset.
Brown Rice: Contains more fiber, which is typically healthy but can be harder to digest for a compromised digestive system. Save this for when your recovery is well underway and your stomach is feeling better.
Rice Porridge (Congee): A popular dish in many Asian cultures, this is an excellent choice. It is highly hydrating, very easy to digest, and can be infused with nutrient-rich ingredients like chicken broth or ginger to soothe symptoms.
Rice Water (Kanji): The starchy water leftover from cooking rice is hydrating and provides electrolytes, making it a soothing option, especially during a fever.

Potential Issues and Precautions

While rice is a safe and often beneficial food during illness, there are a few important considerations to keep in mind to prevent further issues. Raw rice poses a significant health risk due to potential contamination with bacteria like Bacillus cereus, which can cause food poisoning. Always ensure rice is thoroughly cooked and stored properly to prevent bacterial growth. Additionally, if you are experiencing a severe infection with intense vomiting, even bland foods might be difficult to keep down. In such cases, focusing on fluids and small sips is a priority until your stomach can handle solid food.

Rice and Other Foods During an Infection

When fighting an infection, a balanced approach to diet is crucial. The table below compares rice with other common foods consumed during illness, highlighting their pros and cons.


Food Item	Pros	Cons	Best For
White Rice	Easy to digest, provides energy, part of BRAT diet.	Lacks substantial vitamins and minerals; not a complete meal.	Upset stomach, nausea, diarrhea.
Chicken Noodle Soup	Hydrating, contains electrolytes, can soothe a sore throat, provides protein.	High in sodium if not homemade; may contain irritating ingredients.	Colds, flu, sore throat.
Ginger Tea	Known to soothe nausea and upset stomach.	Can be too spicy for some sensitive stomachs.	Nausea, digestive discomfort.
Yogurt (Probiotics)	Rich in probiotics that support gut health and immunity.	Dairy can increase mucus production for some individuals; some find dairy difficult to digest when sick.	Restoring gut flora, general immune support.
Citrus Fruits (Vitamin C)	High in vitamin C, which may reduce the duration of the flu.	Acidity can irritate a sore throat or sensitive stomach.	Boosting immune system, general recovery.
Toast/Crackers	Bland, easy to digest, simple carbohydrates for energy.	Low in nutritional value compared to other options.	Nausea, sensitive stomach.

The Importance of Hydration

Proper hydration is arguably the most critical aspect of managing an infection. Dehydration can be a common complication of fever, vomiting, and diarrhea. While plain rice doesn't directly hydrate, consuming it as part of a soup or porridge can increase fluid intake. Pairing a small bowl of plain rice with a clear broth, herbal tea, or electrolyte-rich drinks is an effective strategy to stay hydrated and nourished simultaneously.

Conclusion: Can You Eat Rice During an Infection?

The verdict is clear: you can eat rice during an infection, and in many cases, it is a recommended choice. It is a low-fiber, bland, and easy-to-digest source of carbohydrates that can help maintain energy levels, especially when your stomach is sensitive. Whether it's white rice, congee, or part of the BRAT diet, it offers a gentle way to receive nutrition when you might not feel like eating much else. The key is to listen to your body and adjust your diet based on your specific symptoms. Avoid heavy, greasy, or spicy preparations and opt for simple, clean versions. As you recover, gradually incorporate more nutrient-dense foods to rebuild your strength and fully restore your health. Always prioritize hydration and consult a healthcare provider if you have concerns about your diet during illness.

Oak Street Health provides helpful insights on bland foods for flu symptoms.

Frequently Asked Questions

No, well-cooked white rice is generally very easy to digest, making it an excellent food choice when you have a sensitive or upset stomach during an infection.

Yes, bland foods like rice can help bind and firm up stools, making it a beneficial part of the diet for managing diarrhea symptoms.

Plain white rice or rice porridge (congee) is often best for a fever. Rice water, or kanji, is also beneficial as it helps with hydration and provides electrolytes.

Some traditional beliefs suggest avoiding rice during colds, but there is limited scientific backing for this. If you have a sore throat, ensure the rice is moist or in a soup to avoid irritation. Overall, it's generally safe.

Brown rice contains more fiber and may be harder to digest for a sensitive stomach. It's often better to stick with easier-to-digest white rice during the initial stages of recovery, and reintroduce brown rice later.

If you are experiencing severe vomiting, you should focus on rehydrating with small, frequent sips of clear fluids like broth, tea, or water. Slowly reintroduce bland solids like rice once the vomiting subsides.

For someone who is sick, prepare rice simply. Boil it until soft, and avoid adding rich sauces, spices, or excessive oil. Serving it with a simple, clear broth or as a plain porridge is often the best approach.