Is Brown Rice as Easy to Digest as White Rice?

December 2, 2025 •

2 min read

According to a study published in the journal Nature, whole grain brown rice has a significantly slower gastric emptying rate compared to white rice, a key factor in digestion speed. This highlights a major difference in how your body processes brown rice versus its refined counterpart.

Quick Summary

The digestion of brown rice is not as easy as white rice, primarily due to its higher fiber content and intact bran layer. White rice is more refined, lacking this fibrous layer, which allows for quicker breakdown and absorption by the body. This makes white rice a suitable option for individuals with sensitive digestive systems, while brown rice provides more stable energy and nutrients for most healthy individuals.

Key Points

Slower Digestion: Brown rice digests slower than white rice because it retains the fibrous bran layer.
High Fiber Content: Brown rice's higher fiber content promotes healthy bowel movements but can cause discomfort in sensitive individuals.
Easily Digestible: White rice is easier to digest and gentler on the stomach due to its refined nature and lower fiber.
Antinutrients: Brown rice contains phytic acid, an antinutrient that can make it harder to digest and inhibit mineral absorption.
Individual Needs: The best choice depends on your digestive health; brown rice is for general wellness, while white rice is for sensitive systems.
Sustained Energy: Brown rice provides a slower, more sustained release of energy, whereas white rice provides a quicker energy spike.
Cooking Preparation: Soaking brown rice before cooking can reduce its phytic acid content and potentially ease digestion.

The Fundamental Difference: Whole Grain vs. Refined

Brown rice is a whole grain that includes the bran, germ, and endosperm, while white rice is processed to remove the bran and germ, leaving only the starchy endosperm. This processing of white rice reduces its fiber and nutrient content, but allows for faster digestion compared to brown rice.

The Impact of Fiber Content on Digestion

The difference in fiber content is a key factor in how easily brown and white rice are digested. Brown rice contains more dietary fiber, particularly insoluble fiber found in the bran.

Insoluble Fiber: This fiber adds bulk to stool and aids in moving food through the digestive system. For those unaccustomed to high fiber, it might lead to bloating or gas.
White Rice and Digestion: With less fiber, white rice is digested quickly and is often recommended for sensitive stomachs or conditions like IBS. Its low fiber can also help with loose stools.

Phytic Acid and Antinutrients

Brown rice contains phytic acid, which can affect digestion and mineral absorption. Soaking brown rice before cooking can reduce phytic acid. White rice has less phytic acid due to the removal of the bran.

Comparison Table: Brown Rice vs. White Rice Digestion


Feature	Brown Rice	White Rice
Digestion Speed	Slower due to higher fiber and bran layer.	Faster and easier due to fiber removal.
Fiber Content	Significantly higher.	Significantly lower.
Energy Release	Slower, more sustained release of energy due to complex carbs.	Quicker energy spike due to simple carbs.
Digestive Issues	May cause bloating or gas in sensitive individuals.	Often recommended for upset stomachs and conditions like IBS.
Gut Health	Promotes gut health by feeding beneficial gut bacteria.	Provides less benefit for the gut microbiota.
Nutrient Absorption	Can be inhibited by phytic acid, though soaking helps.	Minerals are more readily absorbed without phytic acid interference.

The Role of Gastric Emptying

Research indicates that the bran layer on brown rice delays gastric emptying compared to white rice. This slower emptying contributes to a feeling of fullness and stable energy levels with brown rice, while white rice is processed faster.

How to Choose the Right Rice for Your Needs

The choice depends on individual digestive health and goals. Brown rice is generally more nutritious for healthy individuals. White rice is often better during digestive upset, for quick energy needs, or for those with specific conditions like IBS. For more nutritional comparisons, see the Harvard Health article on the topic: Brown rice versus white rice: A head-to-head comparison.

Conclusion

Brown rice is not as easy to digest as white rice due to its higher fiber and presence of phytic acid, which slows digestion. White rice, being refined, is digested quickly. While brown rice offers more nutritional benefits for most, white rice is suitable for sensitive digestive systems or when quick energy is needed. The best choice is personal and based on individual health needs.

Frequently Asked Questions

Yes, brown rice is beneficial for long-term digestive health for most people due to its high fiber content, which promotes regularity and supports beneficial gut bacteria.

White rice is better for an upset stomach. Its low fiber and bland nature make it easy to digest and less likely to aggravate a sensitive digestive system.

Yes, soaking brown rice before cooking can help reduce its phytic acid content, which may make it easier to digest for some people and improve mineral absorption.

White rice causes a faster blood sugar spike because it is a refined grain with a higher glycemic index. It is broken down quickly into sugar, leading to a rapid rise in blood glucose levels.

For some individuals, especially those not used to a high-fiber diet, the higher fiber content in brown rice can cause temporary digestive discomfort like bloating or gas.

No, white rice is not completely devoid of nutrients. While milling removes much of its natural vitamins and minerals, most white rice is enriched with added nutrients like iron and B vitamins to improve its nutritional value.

For most healthy people, the digestion difference is not a significant concern. However, for those with specific digestive conditions or needing controlled blood sugar, the digestion speed is an important factor to consider.