Is Brown Rice Good for You When Sick? Understanding the Digestive Difference

December 18, 2025 •

3 min read

According to many healthcare professionals, when experiencing digestive distress, sticking to bland, low-fiber foods is often recommended. This guidance is key when considering: is brown rice good for you when sick?.

Quick Summary

This article explores the complexities of eating brown rice during illness. It covers the difference in fiber content and digestibility compared to white rice, offering crucial considerations for a sensitive digestive system.

Key Points

High Fiber Can Be Problematic: Brown rice's high fiber content, normally a benefit, can be irritating for a sensitive or upset stomach.
White Rice is Often Preferred: Low-fiber, bland white rice is much easier to digest and can help manage symptoms like diarrhea.
Digestive Symptoms Dictate Choice: If you have an upset stomach, stick to white rice; if you only have a cold, brown rice may be fine.
Listen to Your Body: Pay attention to your body's signals and start with small, simple meals as you begin to eat again.
Nutrients vs. Digestibility: While brown rice is more nutrient-dense overall, easy digestibility is more important during acute illness.
Hydration is Key: Regardless of your food choice, prioritize fluids and electrolytes, especially with fever or vomiting.

The Digestive Dilemma: Brown vs. White Rice When Ill

When you're under the weather, a simple bowl of rice can feel like a comforting and nourishing meal. However, not all rice is created equal, especially concerning its impact on a sensitive digestive system. The key difference lies in the processing. Brown rice is a whole grain, meaning it retains its fibrous bran and germ layers. White rice, conversely, has been refined, with these layers removed, leaving only the starchy endosperm. This distinction fundamentally alters how the body digests each grain, a critical factor when deciding, "is brown rice good for you when sick?"

During illness, particularly with conditions causing nausea, vomiting, or diarrhea, the digestive system is already stressed. The high insoluble fiber in brown rice, while beneficial for long-term health and regularity, can be challenging for a compromised gut to process. This extra work can exacerbate symptoms like bloating, gas, or diarrhea. White rice, being low in fiber, is digested much more easily and can help bind stools, making it a more suitable option for upset stomachs.

The BRAT Diet and Other Gentle Foods

For decades, the BRAT diet (Bananas, Rice, Applesauce, Toast) has been recommended for adults and children recovering from stomach flu or digestive issues. It specifically recommends white rice for its easy digestibility and ability to help firm up stool. Other easy-to-digest foods include clear broths, crackers, plain chicken, and oatmeal made with water. These options provide energy and nutrients without overwhelming the digestive tract.

Comparing Rice Types for a Sick Day

Choosing between brown and white rice depends largely on your specific symptoms and what your body can tolerate. Consider the following comparison to make an informed decision.


Feature	Brown Rice	White Rice
Processing	Whole grain, retains bran and germ	Refined, bran and germ removed
Fiber Content	High in insoluble fiber, around 3.5g per cup	Low in fiber, around 0.4g per cup
Digestibility	More difficult to digest, particularly for upset stomachs	Easy to digest, gentle on the stomach
Nutrients	Higher in magnesium, manganese, and antioxidants	Often enriched with iron and B vitamins
Best For Sickness?	Generally not recommended for acute digestive issues	Recommended for an upset stomach or diarrhea

When Might Brown Rice Be Okay When Sick?

While generally advised against for stomach upsets, there are scenarios where brown rice could be acceptable. For a person with a simple cold or flu without any digestive symptoms, brown rice can offer a source of complex carbohydrates and nutrients like selenium and B vitamins, which support immune function. In these cases, bland foods, including brown rice, can still be a good choice. However, if any gut symptoms arise, it's best to switch to a lower-fiber alternative.

Practical Tips for Eating When Sick

Prioritize Fluids: Staying hydrated is crucial, especially with fever or vomiting. Electrolyte-rich fluids like broths or sports drinks can help restore lost minerals. Avoid sugary juices and caffeinated drinks.
Listen to Your Body: Your appetite is a good guide. If you have no appetite, don't force a large meal. Small, frequent portions are better.
Start with Simplicity: Begin with very bland foods like broth, saltine crackers, or plain white rice.
Ease Back Into Fiber: As you recover, slowly reintroduce high-fiber foods like brown rice to avoid shocking your system. A good way to start is by mixing a small amount of brown rice with white rice.
Prepare Rice Simply: For both white and brown rice, prepare it plainly without added butter, oil, or rich sauces, which can irritate a delicate stomach.

Conclusion

In summary, while brown rice is a nutritional powerhouse for long-term health, it is generally not the best choice when you are sick, especially with digestive complaints. Its high fiber content requires more work from your digestive system, which is already under strain. For those with a stomach bug, nausea, or diarrhea, plain white rice is the safer, more soothing option. As your recovery progresses and digestive symptoms subside, you can gradually reintroduce brown rice and other high-fiber foods. Always listen to your body and prioritize easy-to-digest nutrition to support a speedy recovery.

Optional Outbound Link

For more information on other foods that are easy to digest when sick, visit Medical News Today's guide on easy-to-digest foods.

Frequently Asked Questions

Brown rice is a whole grain that retains its fibrous bran and germ layers, which are harder for a sensitive digestive system to break down. White rice has these layers removed, making it primarily a simple starch that is easier to process.

Yes, if your symptoms are limited to a cold or fever and do not involve an upset stomach, brown rice can provide beneficial nutrients like selenium and magnesium. However, if any digestive distress arises, switch to a milder alternative.

Plain, white rice is the best option for an upset stomach, as it is a low-fiber, bland carbohydrate that is easy to digest and can help firm up stool.

Soaking brown rice before cooking can reduce its phytic acid content, but it will not completely eliminate the high fiber that can cause digestive discomfort when ill. It remains harder to digest than white rice.

Besides plain white rice, other easy-to-digest options include bananas, applesauce, toast, clear broths, and plain chicken.

Brown rice contains nutrients like selenium and B vitamins, which support the immune system. However, the digestive strain from its fiber often outweighs these benefits for a sensitive gut.

You can reintroduce brown rice once your digestive symptoms have fully subsided. Start with small amounts to see how your body tolerates the extra fiber, and consider mixing it with white rice initially.