Does Rice Affect Gut Health? A Deep Dive into Brown vs. White

December 2, 2025 •

4 min read

According to the National Institutes of Health, nearly 1 billion people worldwide live with Irritable Bowel Syndrome (IBS), making an understanding of how staple foods like rice affect digestion crucial. So, does rice affect gut health? The answer is nuanced and depends heavily on the type of rice and how it's prepared.

Quick Summary

This article explores rice's complex impact on the gut microbiome, examining the differences between white and brown rice. It details the formation of resistant starch, its prebiotic effects, and offers practical guidance for managing digestive comfort, including FODMAP considerations and cooking methods.

Key Points

Resistant Starch is Key: Cooling cooked rice increases its resistant starch content, which acts as a prebiotic to feed beneficial gut bacteria.
Brown Rice Offers More Fiber: The bran and germ in brown rice provide more dietary fiber and nutrients, supporting a healthier gut microbiome compared to white rice.
White Rice is Easier to Digest: Due to its lower fiber content, white rice is often gentler on the digestive system and is recommended for those with IBS or sensitive guts.
Rice is Low FODMAP: Most rice varieties are naturally low in FODMAPs, making them a safe staple for individuals managing IBS symptoms.
Cooking Methods Matter: Soaking rice and cooking it with a higher water-to-rice ratio can reduce arsenic content, a concern primarily for brown rice.
Pigmented Rices are Anti-Inflammatory: Varieties like black and purple rice are rich in antioxidants and polyphenols, which can provide anti-inflammatory benefits to the gut.
Proper Storage is Crucial: To prevent bacterial growth and food poisoning, always store cooked rice in the refrigerator promptly and reheat it thoroughly.

The Gut Microbiome and the Starch in Rice

Your gut is home to trillions of microorganisms collectively known as the gut microbiome. These bacteria play a crucial role in digestion, immunity, and overall health. The food we eat directly influences the composition and function of this microbial community. Rice, being primarily a source of carbohydrates, interacts with the gut microbiota in fascinating ways, particularly through a component called resistant starch (RS).

Resistant starch is a type of carbohydrate that, as its name suggests, resists digestion in the small intestine. Instead of being absorbed as glucose, it travels to the large intestine where it is fermented by beneficial gut bacteria. This process produces short-chain fatty acids (SCFAs), such as butyrate, which are the main energy source for the cells lining your colon.

How Cooking and Cooling Increases Resistant Starch

One of the most effective ways to increase the resistant starch content in rice is by cooking and then cooling it. This process, called retrogradation, rearranges the starch molecules into a structure that is more resistant to digestive enzymes.

Cook: Prepare your rice as usual. Adding a teaspoon of coconut oil to the boiling water can further boost the RS content.
Cool: Refrigerate the cooked rice for at least 12 to 24 hours. The cooling is the crucial step for creating resistant starch.
Reheat: You can safely reheat the cooled rice, and the resistant starch levels will remain elevated.

Brown Rice vs. White Rice: A Gut Health Comparison

When considering rice and its effect on gut health, the distinction between brown and white rice is important. The milling process that turns brown rice into white rice removes the bran and germ, which dramatically changes its nutritional profile.


Feature	Brown Rice	White Rice
Processing	Whole grain; retains bran and germ.	Milled to remove bran and germ.
Fiber Content	Higher in dietary fiber, both soluble and insoluble.	Lower in fiber.
Nutrient Density	Higher in magnesium, B vitamins, and antioxidants.	Lower in nutrients, often fortified.
Resistant Starch	Naturally high in amylose, which aids in forming resistant starch when cooled.	Can form resistant starch when cooked and cooled, but naturally lower content.
Digestibility	Can be harder to digest for some due to high fiber content.	Easier to digest, often recommended for sensitive stomachs or flare-ups.
Phytates	Contains phytates (anti-nutrients), which can be reduced by soaking and proper cooking.	Does not contain significant phytates due to processing.

For many, brown rice is the superior choice due to its high fiber and prebiotic content, which supports a diverse gut microbiome. However, white rice can be a beneficial, easily digestible option for those with sensitive digestive systems or during an illness.

Rice and FODMAPs: Managing IBS Symptoms

For individuals with Irritable Bowel Syndrome (IBS), managing FODMAP intake is a key strategy for symptom control. The good news is that most types of rice are naturally low in FODMAPs, making them a safe and reliable staple.

Low FODMAP Rice Types: White rice, brown rice, basmati, and jasmine rice are all considered low FODMAP and safe for consumption in typical serving sizes.
High FODMAP Additions: Be mindful of adding high-FODMAP ingredients to your rice dishes, such as onion, garlic, or certain sauces. Use garlic-infused oil and the green parts of scallions for flavor instead.

Potential Downsides of Rice Consumption

While rice is a beneficial food for most people, some considerations are important for gut health and overall wellness:

Arsenic Content: Brown rice can contain higher levels of arsenic than white rice, as it accumulates in the outer layers. Rinsing rice thoroughly before cooking and using a higher water-to-rice ratio can help reduce arsenic levels.
Individual Tolerance: Some people with sensitive digestion may find the high fiber content of brown rice triggers bloating or discomfort. This highlights the importance of individual tolerance and listening to your body.
Food Poisoning: Improperly stored or reheated cooked rice can be a breeding ground for Bacillus cereus, a bacteria that causes food poisoning. Always refrigerate cooked rice promptly and consume it within a day or two.

Conclusion

Rice is far from a one-size-fits-all food when it comes to gut health. Its impact is determined by a combination of factors, including the variety of rice, how it is cooked and cooled, and individual digestive sensitivities. Brown rice, with its higher fiber and nutrient content, generally offers more prebiotic benefits for the gut microbiome. However, white rice provides an easily digestible, low-FODMAP option for those with sensitive digestive systems. Incorporating the strategy of cooking and cooling rice to increase resistant starch can boost the prebiotic benefits regardless of the variety chosen. As with any dietary choice, listening to your body is the best guide for determining the optimal role of rice in your diet.

For more detailed information on resistant starch and its benefits for gut health, you can refer to UCLA Health's guide on resistant starches.

Frequently Asked Questions

Brown rice is generally better for gut health because it contains more fiber and prebiotics from the bran and germ, which feed beneficial gut bacteria. However, white rice is easier to digest and may be better tolerated by individuals with sensitive digestive systems.

For most people, rice is not a common cause of bloating or gas. However, for some individuals with conditions like IBS, the higher fiber content of brown rice can cause discomfort. White rice is less likely to cause these symptoms.

You can increase the resistant starch content by cooking rice, cooling it completely in the refrigerator for at least 12 hours, and then reheating it. Adding a teaspoon of coconut oil during cooking can also help.

Yes, most types of rice, including white, brown, basmati, and jasmine, are naturally low in FODMAPs and are considered safe for individuals following a low FODMAP diet to manage IBS symptoms.

Yes, especially when it contains resistant starch. This occurs naturally in some rice and is increased when cooked rice is cooled. This resistant starch acts as a prebiotic, feeding good bacteria in your gut.

Potential downsides include higher arsenic content in brown rice, which can be reduced with proper cooking, and potential digestive discomfort from the high fiber in brown rice for some sensitive individuals. Improperly stored cooked rice also poses a risk of bacterial contamination.

SCFAs are beneficial compounds produced when gut bacteria ferment dietary fiber and resistant starch in the colon. When you consume rice with resistant starch, it promotes SCFA production, which nourishes the colon and provides systemic health benefits.