Can You Eat Rice with Hashimoto's Disease? What You Need to Know

November 29, 2025 •

4 min read

Approximately 90% of all autoimmune diseases affecting the thyroid are caused by Hashimoto's thyroiditis. Managing this condition often involves dietary changes, leading many to question whether they can eat rice with Hashimoto's disease.

Quick Summary

Deciding whether to consume rice with Hashimoto's is highly individualized and depends on dietary strategies like AIP and specific intolerances. Arsenic exposure from rice is also a concern, with brown rice containing higher levels, while individual tolerance varies widely.

Key Points

Individual Tolerance Varies: Whether rice is safe for Hashimoto's is highly dependent on an individual's personal food sensitivities and dietary goals, such as those following the AIP diet.
AIP Elimination: Rice is eliminated during the initial phase of the Autoimmune Protocol (AIP) diet, with cautious reintroduction to test for individual triggers.
Arsenic is a Concern: Brown rice generally contains higher levels of arsenic than white rice, a potential immune trigger for some people with Hashimoto's.
Brown vs. White Rice: White rice is easier to digest and has lower arsenic levels, while brown rice offers more fiber and nutrients. The best choice depends on your specific needs.
Use Proper Cooking Methods: Reducing arsenic in rice can be achieved by rinsing thoroughly and cooking with a higher water-to-rice ratio.
Balanced Approach: It's vital to pair rice with healthy fats and proteins to manage blood sugar spikes and integrate other gluten-free alternatives for varied nutrition.

Understanding Rice in the Context of Hashimoto's

For many people with Hashimoto's, shifting to a gluten-free diet is a primary step in managing inflammation. As a naturally gluten-free grain, rice often becomes a staple carbohydrate replacement. However, simply being gluten-free doesn't make it universally suitable for everyone with an autoimmune condition. The appropriateness of eating rice depends on individual sensitivities, the specific dietary protocol being followed, and the type of rice consumed.

The Autoimmune Protocol (AIP) Diet and Rice

The Autoimmune Protocol (AIP) is a stricter version of the Paleo diet designed to eliminate potential inflammatory foods for a period before reintroducing them. For individuals with Hashimoto's, AIP can be a powerful tool for identifying specific food triggers. A key feature of the elimination phase of the AIP diet is the complete removal of all grains, including rice.

If you are following an AIP diet, you would eliminate rice during the initial phase. Once your symptoms have subsided, you would carefully reintroduce rice to observe for any adverse reactions. This process helps determine if rice is a trigger for your specific case. For those who react negatively to rice during the reintroduction phase, it is best to continue avoiding it.

Arsenic Concerns in Rice

Another critical factor when considering rice is its potential arsenic content. Because rice plants absorb arsenic from the soil more readily than other crops, and they are grown in water, rice can be a significant source of dietary inorganic arsenic. High arsenic exposure is associated with several health issues and can exacerbate immune reactions, a significant concern for those with Hashimoto's.

To mitigate arsenic exposure from rice:

Choose the right type: White rice, which has the outer bran removed during processing, generally contains less arsenic than brown rice.
Select rice from lower-risk regions: Consumer Reports found rice from California tends to have lower arsenic levels than rice from Arkansas, Louisiana, or Texas.
Use proper cooking methods: Rinse your rice thoroughly before cooking. Cooking rice in a large amount of water (a 6:1 water-to-rice ratio), then draining the excess, can reduce arsenic content by about a third.

Brown Rice vs. White Rice for Hashimoto's

The brown versus white rice debate is complex for individuals with Hashimoto's. While brown rice is often touted as healthier due to higher fiber and nutrient content, the higher arsenic levels and potential for digestive issues are important considerations.


Feature	White Rice	Brown Rice
Nutrient Density	Lower in fiber, manganese, selenium, and magnesium (unless enriched).	Higher in fiber, manganese, selenium, and magnesium.
Arsenic Level	Lower, as the bran is removed.	Higher, as the bran is left intact.
Digestibility	Easier to digest, especially for those with sensitive digestive systems or gut inflammation.	Higher fiber content can be harder to digest for some individuals.
Blood Sugar Impact	Higher glycemic index, leading to faster blood sugar spikes. Best paired with protein and fiber.	Lower glycemic index, providing more sustained energy.

For many with Hashimoto's, the easier digestibility and lower arsenic of white rice may make it a preferable option, provided it's paired with healthy fats and proteins to manage blood sugar.

Other Gluten-Free Alternatives to Consider

If you find that rice is a trigger for your symptoms or you want to rotate your carbohydrate sources, many other gluten-free options are available:

Quinoa: A complete protein source, rich in essential amino acids.
Sweet Potatoes: A fantastic source of complex carbohydrates and vitamins.
Buckwheat: Despite its name, buckwheat is not related to wheat and is a good source of fiber.
Amaranth: A gluten-free grain rich in protein and fiber.
Millet: A small, nutrient-dense grain that can be used similarly to rice.

Incorporating a variety of these foods helps prevent overexposure to any single food and provides a broader range of nutrients to support overall health.

Listening to Your Body: The Personalized Approach

The most important aspect of any diet for Hashimoto's is understanding that it is a highly personalized journey. While some individuals tolerate rice perfectly, others experience significant inflammation or digestive upset. Keeping a food journal can help you track symptoms and identify patterns related to your diet.

Working with a qualified healthcare provider or a registered dietitian specializing in autoimmune conditions is crucial. They can help you navigate elimination and reintroduction phases safely to develop a sustainable, thyroid-friendly eating plan that works for you.

Conclusion: Making an Informed Decision

In conclusion, the question of "can you eat rice with Hashimoto's disease?" doesn't have a one-size-fits-all answer. While rice is a gluten-free option that works for many, some individuals with Hashimoto's may find it problematic due to personal sensitivities, especially while on a strict protocol like AIP. Additionally, the risk of arsenic contamination, particularly in brown rice, should be considered. By understanding the nuances between brown and white rice, exploring other gluten-free alternatives, and tuning into your body's specific needs, you can make an informed decision about including rice in your diet.

For more information on dietary management for thyroid health, consult resources from trusted organizations like the British Thyroid Foundation.

Frequently Asked Questions

Yes, many people with Hashimoto's can eat rice, especially as a gluten-free alternative. However, individual tolerance varies, and some strict dietary protocols, like AIP, require its temporary elimination.

Not necessarily. While brown rice has more fiber and nutrients, it also has higher arsenic content and can be harder to digest for some. White rice has lower arsenic and is easier to digest, making it a better option for some individuals.

The AIP diet eliminates all grains, including rice, during the initial phase to identify potential inflammatory food triggers. Following a successful elimination phase, rice is slowly reintroduced to determine if it causes a reaction.

To reduce arsenic, choose white rice over brown, select rice grown in areas with less arsenic (like California), and use a proper cooking method: rinse the rice and cook it in a large volume of water before draining the excess.

Good alternatives include quinoa, sweet potatoes, buckwheat, amaranth, and millet. Rotating these options can help ensure a broader nutrient intake and reduce the risk of sensitivities.

For some individuals, any grain, including rice, can cause an inflammatory response. This is why elimination and reintroduction protocols are recommended to test personal reactivity.

Yes. White rice has a higher glycemic index and can cause blood sugar spikes. To minimize this, pair it with healthy fats and protein to ensure more stable energy levels.