Can You Eat Rice on the Anti-Inflammatory Diet?

November 13, 2025 •

4 min read

According to the World Health Organization, more than half of the world's population relies on rice as a staple food. When following an anti-inflammatory diet, the question naturally arises: can you eat rice without promoting inflammation? The answer depends entirely on the type of rice you choose and how it's prepared.

Quick Summary

The impact of rice on an anti-inflammatory diet varies by type. While refined white rice can cause inflammatory blood sugar spikes, whole-grain options like brown, black, and wild rice are rich in fiber and antioxidants that help fight inflammation and support gut health. Preparation methods, like cooling and reheating, can also increase anti-inflammatory benefits.

Key Points

Choose Whole Grains: Prioritize brown, black, wild, and red rice over refined white rice, as whole grains retain anti-inflammatory fiber and nutrients.
Avoid Refined Grains: High-glycemic white rice can cause blood sugar spikes and trigger an inflammatory response, so it should be limited.
Enhance with Resistant Starch: Cook and cool rice before eating to create resistant starch, which acts as a prebiotic to boost gut health and fight inflammation.
Prepare with Care: Soak whole grains and rinse all rice thoroughly before cooking to reduce antinutrients and heavy metals like arsenic.
Explore Substitutes: Consider nutrient-dense, lower-carb alternatives like quinoa, cauliflower rice, and millet to add variety to your diet.
Diversify Your Plate: Fill your plate with a variety of colorful fruits, vegetables, healthy fats, and lean proteins, with whole grains serving as a balanced component.

Not All Rice Is Created Equal

When addressing if you can eat rice on the anti-inflammatory diet, the key distinction lies between refined white rice and whole-grain varieties. Refined carbohydrates, including white rice, have had most of their fiber and nutrients stripped away during processing. This leads to a higher glycemic index, causing faster spikes in blood sugar levels, which can trigger an inflammatory response in the body.

In contrast, whole-grain rice varieties retain their nutrient-rich bran and germ layers. These are packed with fiber, B vitamins, and antioxidants that actively fight against chronic inflammation. This is why an anti-inflammatory diet recommends prioritizing whole grains and limiting refined ones.

The Anti-Inflammatory Power of Whole Grains

For those looking to eat rice on the anti-inflammatory diet, the following whole-grain options are excellent choices:

Brown Rice: This is a classic whole-grain option that provides significantly more fiber, magnesium, and anti-inflammatory phenolic compounds than white rice. A randomized clinical trial found that a brown rice diet could reduce the inflammatory marker hs-CRP and improve cardiovascular risk factors in overweight or obese women.
Black (Forbidden) Rice: Often used in ancient Chinese cuisine, this deeply colored rice is particularly rich in anthocyanins. These powerful antioxidants are responsible for its dark hue and have been shown to possess strong anti-inflammatory and anti-aging properties.
Wild Rice: Technically a grass seed rather than a true rice, wild rice is an excellent anti-inflammatory choice. It is high in protein, fiber, and potent antioxidants, and studies show it can help improve inflammatory levels and reduce oxidative stress.
Red Rice: Like black rice, red rice gets its color from health-promoting phytochemicals. It is rich in proanthocyanins and offers antioxidant and anti-inflammatory benefits.

Maximizing the Benefits: The Role of Resistant Starch

One of the most effective ways to boost the anti-inflammatory properties of rice is by converting some of its starch into resistant starch. Resistant starch is a type of prebiotic fiber that feeds beneficial bacteria in your gut. A healthy gut microbiome is crucial for regulating the immune system and combating chronic inflammation.

To increase resistant starch: Simply cook your rice as usual, and then refrigerate it for at least 12 hours before eating. You can then reheat it or eat it cold, like in a salad. The cooling process alters the starch structure, making it less digestible and more beneficial for your gut.

The Problem with White Rice

While white rice is a pantry staple, its refining process removes the bran and germ, along with the bulk of its fiber, vitamins, and minerals. The resulting high glycemic index can lead to rapid blood sugar spikes, which contribute to the production of inflammatory compounds known as cytokines. This makes white rice a less-than-ideal choice for those with inflammatory conditions like eczema or psoriasis. For this reason, many anti-inflammatory diet guides recommend limiting or avoiding it in favor of whole-grain options.

Practical Preparation for an Anti-Inflammatory Diet

To minimize any potential negative effects and get the most out of your rice, follow these tips:

Soak Your Rice: Soaking whole-grain rice for 6–8 hours can help reduce the levels of phytic acid, an antinutrient that can hinder the absorption of minerals.
Rinse Thoroughly: Rinsing rice before cooking, especially brown rice, can help reduce its arsenic content. Using a higher water-to-rice ratio during cooking and draining the excess water can further minimize exposure.
Focus on Portions: Even with whole grains, portion control is important. A good rule of thumb is to fill half your plate with colorful fruits and vegetables, a quarter with lean protein, and the final quarter with your high-fiber carbohydrates like brown or wild rice.

Comparison Table: White Rice vs. Whole-Grain Rice


Feature	White Rice	Whole-Grain Rice (Brown, Black, Wild)
Inflammatory Effect	Can be pro-inflammatory due to high glycemic index, causing blood sugar spikes.	Anti-inflammatory due to high fiber and antioxidant content, promoting stable blood sugar.
Nutrient Content	Stripped of most vitamins, minerals, fiber, and antioxidants during milling.	Rich in fiber, B vitamins, magnesium, manganese, selenium, and phenolic compounds.
Gut Health Impact	Lower in fiber, less beneficial for the gut microbiome, though it can provide some resistant starch when cooled.	High in fiber and resistant starch (especially when cooled), feeding beneficial gut bacteria and promoting butyrate production.
Glycemic Index (GI)	High GI, leading to rapid blood sugar fluctuations.	Lower GI, resulting in a slower, more gradual release of glucose into the bloodstream.
Best For	Best limited or consumed in small quantities, especially for those sensitive to blood sugar changes.	Best for regular consumption on an anti-inflammatory diet due to its superior nutritional profile.

Conclusion: Making Smart Choices for an Anti-Inflammatory Diet

Ultimately, the question of whether you can eat rice on the anti-inflammatory diet is answered by prioritizing high-fiber, whole-grain options and limiting refined varieties. While white rice is not inherently 'bad,' its rapid impact on blood sugar can be counterproductive to managing chronic inflammation. By embracing brown, black, wild, and red rice, you can enjoy this versatile food while reaping the benefits of its fiber, antioxidants, and anti-inflammatory compounds. Remember to focus on varied, colorful whole foods and use cooking techniques like soaking and cooling to maximize your nutritional gains.

Potential Rice Substitutes

For those who prefer to explore other options or need a break from rice, several healthy alternatives fit perfectly into an anti-inflammatory eating plan. These include quinoa, a complete protein and source of antioxidants, and cauliflower rice, a low-carb, nutrient-dense substitute. Other excellent choices are millet, barley, and buckwheat, all of which are rich in fiber and contain beneficial plant compounds. Making simple, mindful swaps and embracing a diverse range of whole grains can significantly support your anti-inflammatory goals.

Frequently Asked Questions

Yes, brown rice is an excellent choice for an anti-inflammatory diet. It is a whole grain rich in fiber, vitamins, minerals, and anti-inflammatory phenolic compounds, all of which help to reduce inflammation in the body.

White rice is considered potentially inflammatory because it is a refined carbohydrate. The milling process removes its fiber and nutrients, resulting in a high glycemic index that can cause rapid blood sugar spikes and trigger inflammatory responses.

You can make rice more anti-inflammatory by cooking and then cooling it before eating. This process increases its resistant starch content, which feeds beneficial gut bacteria and promotes anti-inflammatory butyrate production.

Good anti-inflammatory substitutes include quinoa, cauliflower rice, millet, barley, and buckwheat. These options are packed with fiber, protein, and antioxidants to support overall health and reduce inflammation.

While whole-grain rice is generally anti-inflammatory, some individuals with autoimmune diseases may have specific sensitivities. It is important to work with a healthcare provider to identify any individual food triggers. For those with irritated digestive tracts, a more easily digestible grain like basmati rice may be preferable.

Yes, wild rice is highly beneficial for an anti-inflammatory diet. It is a nutrient-dense grass seed with high levels of protein, fiber, and antioxidants that have been shown to reduce inflammation and oxidative stress.

To reduce arsenic content, thoroughly rinse your rice before cooking. Using a higher water-to-rice ratio during cooking, like the parboiling with absorption method, and draining the excess water is also effective.