Does rice help when your stomach hurts? The definitive nutrition diet guide

October 21, 2025 •

4 min read

For years, the BRAT diet (bananas, rice, applesauce, and toast) was recommended for stomach bugs, but modern medical advice suggests a broader approach. So, does rice help when your stomach hurts? Yes, but plain white rice is the best choice due to its easy digestibility and low fiber content.

Quick Summary

Plain white rice is a bland, low-fiber food that can aid an upset stomach, especially with diarrhea. Its gentle nature makes it easy to digest and can help absorb excess stomach acid, providing relief. This type of rice is often part of a diet used for short-term digestive recovery.

Key Points

Plain White Rice is Best: For an upset stomach, choose plain white rice over brown rice because it is low in fiber and easier to digest.
Soothes Symptoms: The starch in plain white rice can absorb excess stomach acid, which helps to settle nausea and reduce irritation.
Helps Diarrhea: The low fiber content and binding nature of white rice can help firm up stools, providing relief from diarrhea.
Avoid Brown Rice: The high fiber in brown rice can be difficult to digest and may worsen stomach upset, bloating, or diarrhea.
Part of a Broader Diet: Rice should be part of a larger strategy that includes other bland foods like bananas and toast, alongside proper hydration.
Listen to Your Body: Eat small, frequent meals as tolerated and don't push yourself to eat if nausea returns.

The Gentle Benefits of Plain White Rice for Digestive Upset

When your stomach is irritated by illness or other issues, it needs a chance to rest and recover. Spicy, greasy, and high-fiber foods can overtax the digestive system, but plain white rice is a gentle and effective choice for getting nutrients without causing further distress. As a simple carbohydrate, white rice is easily broken down and absorbed by the body, requiring minimal digestive effort.

One of the key benefits of plain white rice for an upset stomach is its low fiber content. While fiber is crucial for long-term digestive health, it can exacerbate symptoms like diarrhea or gas during an acute illness. The low-fiber nature of white rice allows it to act as a binding agent, which can help firm up loose stools. Additionally, the starch in white rice acts like a sponge, absorbing excess stomach acids that can contribute to nausea and irritation.

The Historical BRAT Diet and Modern Considerations

The BRAT diet, an acronym for Bananas, Rice, Applesauce, and Toast, was historically a go-to recommendation for recovering from gastroenteritis or other stomach upsets. While these foods are all bland and easy to digest, modern nutritional science suggests it is unnecessarily restrictive for extended periods. The best approach is to transition from a liquid-only diet back to solids slowly, with bland foods like those in the BRAT diet being the first step. Starting with small, frequent meals of plain foods and listening to your body's tolerance is key to a smooth recovery.

White Rice vs. Brown Rice: Making the Right Choice

Not all rice is created equal, especially when your stomach is sensitive. While brown rice is often touted as the healthier option due to its higher fiber and nutrient content, this is exactly what makes it a poor choice for an upset stomach. The extra fiber and bran in brown rice are more difficult to digest and can aggravate symptoms like bloating, gas, and diarrhea. Below is a table comparing the two for easy reference.


Feature	Plain White Rice	Brown Rice
Digestibility	Easy to digest	Harder to digest due to high fiber
Fiber Content	Low	High
Effect on Diarrhea	Can help firm stools	Can worsen symptoms
Nutritional Profile	Enriched with some vitamins/minerals	More nutrient-dense overall
Best for Upset Stomach?	Yes, excellent short-term option	No, generally avoided

A Broader Selection of Stomach-Soothing Foods

Beyond just plain rice, several other foods can help soothe your stomach and provide nourishment during recovery. It is important to stick to bland, unseasoned options to avoid further irritation.

Bananas: Rich in potassium, which is often lost during episodes of vomiting or diarrhea.
Applesauce: A semi-solid food that is easy on the stomach and contains pectin, which can help bulk up stool.
Toast: Plain white toast is easy to digest and helps absorb stomach acid.
Broths: Clear chicken or vegetable broth provides hydration and electrolytes without being heavy.
Cooked Potatoes: Plain, boiled, or baked potatoes without heavy additions are a good source of potassium and carbohydrates.
Crackers: Plain saltine crackers are easy to tolerate and help settle an uneasy stomach.

What to Avoid When Your Stomach is Hurting

Just as important as knowing what to eat is knowing what to avoid. Certain foods can trigger or worsen stomach pain and other digestive symptoms.

Spicy and Fatty Foods: These can cause inflammation and irritation of the stomach lining.
High-Fiber Foods: While healthy, whole grains and raw vegetables are difficult to digest and can cause gas and bloating.
Dairy Products: Many people find dairy difficult to tolerate with an upset stomach, though plain yogurt with probiotics may be an exception.
Caffeine and Alcohol: These can increase stomach acid and irritation, and alcohol can lead to dehydration.
Acidic Foods: Citrus fruits and tomatoes can be very irritating to a sensitive stomach.

The Critical Role of Hydration

When experiencing vomiting or diarrhea, dehydration is a serious risk. Rehydrating your body is the number one priority. Sip on clear liquids frequently throughout the day, rather than drinking large amounts at once, which could trigger nausea. Good options include water, clear broths, and electrolyte solutions. You should also be mindful of your urination; infrequent, dark urine is a sign of dehydration.

When to Consult a Doctor

While eating bland foods can help with temporary stomach issues, you should always consult a healthcare provider for persistent or severe symptoms. Seek medical attention immediately if you experience:

Persistent vomiting or diarrhea for more than a couple of days.
Signs of severe dehydration, such as dizziness or dark urine.
Fever along with your stomach pain.
Bloody or black, tarry stools.
Intense, localized pain or pain that worsens with movement.

Conclusion

So, does rice help when your stomach hurts? Yes, plain white rice is a tried-and-true remedy for many, offering a gentle, easily digestible source of energy during times of digestive distress. It is particularly effective for managing diarrhea and nausea. However, it is crucial to choose plain white rice over high-fiber options like brown rice to avoid aggravating symptoms. By combining it with other bland foods, prioritizing hydration, and avoiding irritants, you can give your digestive system the rest it needs to recover. Always seek medical advice for severe or prolonged symptoms. For more information on managing illnesses like gastroenteritis, you can visit the Mayo Clinic's website.

Frequently Asked Questions

Plain, cooked white rice is the best option for an upset stomach. It is low in fiber and easy to digest, which makes it less taxing on a sensitive digestive system.

Brown rice is typically avoided during digestive upset because its high fiber content and bran layer are harder for the stomach to digest. This can worsen symptoms like bloating, gas, and diarrhea.

Plain white rice is a starchy, bland food that can help absorb excess stomach acid and soothe irritation, which can alleviate feelings of nausea.

Yes, plain white rice can help with diarrhea. Its low-fiber, bland nature helps to bind and firm up loose stools, and its easy digestibility gives the gut a chance to rest.

Other bland foods like bananas, applesauce, plain toast, clear broths, and cooked, plain potatoes pair well with rice for an upset stomach. These foods are part of a gentle, easy-to-digest diet.

You should avoid rice if you are actively vomiting or cannot tolerate any solid foods. Once you can tolerate sips of clear liquids, you can slowly reintroduce bland foods like plain white rice.

The main risk comes from eating the wrong kind of rice, such as brown rice, which can worsen symptoms. As long as you stick to plain white rice and avoid high-fiber or fatty additions, it is generally considered safe for short-term use.

The BRAT diet (Bananas, Rice, Applesauce, Toast) is no longer the sole recommendation, as it is very restrictive. However, the foods within it are still considered good choices for easing back into eating after a stomach upset.