Is Congee Inflammatory? What You Need to Know

November 23, 2025 •

4 min read

According to traditional Chinese medicine (TCM), congee is a therapeutic and restorative food, often used to soothe digestive issues. While white rice on its own can have an inflammatory effect due to its high glycemic index, the context and preparation of congee make it surprisingly anti-inflammatory and beneficial for gut health. The key lies in its preparation and the nourishing additions it can be paired with.

Quick Summary

This article explores whether congee is inflammatory, detailing its preparation methods and how the choice of rice and added ingredients can influence its health effects, especially for gut and digestive health.

Key Points

Not Inherently Inflammatory: Plain congee, especially with white rice, is typically not inflammatory; its therapeutic value comes from being gentle on the digestive system.
Ingredients are Key: The most important factor is the added ingredients. Anti-inflammatory additions like ginger, turmeric, and bone broth can enhance its healing properties.
TCM Perspective: Traditional Chinese Medicine views congee as a soothing, yin-nourishing, and hydrating food that strengthens digestive functions and relieves irritation.
Digestive Benefits: The long cooking time breaks down starches, making congee extremely easy to digest. This makes it ideal for recovering from illness or for those with weak digestion.
Rice Choice Matters: While white rice is more digestible, whole grain rice varieties offer more fiber and antioxidants, which can have anti-inflammatory effects for long-term health.
Avoid Pro-Inflammatory Add-ins: To keep congee anti-inflammatory, avoid toppings with high levels of added sugar, excessive sodium, or processed meats.

Understanding the Anti-Inflammatory Nature of Congee

To understand why congee can be considered anti-inflammatory, it's essential to look at how it's prepared and the principles behind its traditional use. Plain white rice, when rapidly digested, can spike blood sugar, which may lead to an inflammatory response over time. However, congee is not simply cooked rice; it is rice simmered for an extended period in a high ratio of liquid, causing the grains to break down completely. This process makes it extremely gentle on the digestive system and provides hydration, which is crucial for gut healing and soothing inflammation.

The Role of Traditional Chinese Medicine (TCM)

In Traditional Chinese Medicine (TCM), congee is highly valued as a medicinal food. It is considered to be cooling and demulcent, meaning it relieves inflammation and irritation within the body. It works to strengthen the Spleen and Stomach, which are responsible for digestion and nutrient absorption. The warming and soothing nature of congee provides steady, sustained energy without taxing the digestive organs, making it a perfect remedy for a recovering or weakened body.

Ingredients That Enhance Anti-Inflammatory Effects

The most significant factor influencing congee's inflammatory properties is what is added to it. While a plain congee base is inherently soothing, incorporating specific ingredients can amplify its healing benefits. Many traditional congee recipes include potent anti-inflammatory foods. For example:

Ginger: Known for its warming and anti-inflammatory properties, ginger can help reduce nausea and soothe stomach upset.
Bone Broth: Cooking congee in bone broth adds collagen, glutamine, and other amino acids that support the integrity of the gut lining. This can help reduce gut inflammation, a key driver of systemic inflammation.
Turmeric: The active compound curcumin in turmeric is a powerful anti-inflammatory agent.
Mushrooms: Varieties like shiitake and maitake can boost immune health and have grounding properties.

Conversely, adding pro-inflammatory ingredients, such as highly processed meats, excessive amounts of sodium, or sugar, can counteract these benefits.

The Difference Between White and Whole Grain Congee

Choosing the type of rice can also influence the inflammatory response. Here is a comparison of white rice congee versus whole grain congee.


Feature	White Rice Congee	Whole Grain Congee (e.g., Brown Rice)
Glycemic Index	Higher, potentially causing blood sugar spikes.	Lower, resulting in a more stable blood sugar response.
Fiber Content	Minimal fiber, which is why it's so easily digestible, but offers less prebiotic support for gut bacteria.	Higher fiber content, which feeds beneficial gut bacteria and promotes gut health.
Nutrient Density	The milling process strips away some nutrients and anti-inflammatory benefits.	Retains more nutrients and antioxidants, like anthocyanins in black or purple rice, which have anti-inflammatory effects.
Digestibility	Very easy to digest due to the broken-down starch, ideal for recovery from illness or digestive upset.	Can be harder to digest for some individuals with compromised digestion due to the higher fiber content.
Traditional Use	Most common for healing purposes in TCM due to its bland, soothing nature.	Can be used therapeutically but requires longer cooking and may not be suitable during acute digestive distress.

For those with sensitive stomachs or recovering from illness, the highly digestible nature of white rice congee is often preferred. For general wellness and a long-term anti-inflammatory diet, whole grain congee offers a more nutrient-dense option, providing more sustained energy and fiber.

Customizing Congee for Your Needs

The beauty of congee lies in its versatility. It can be a simple, restorative meal or a nutrient-dense powerhouse depending on the ingredients. For maximum gut-soothing and anti-inflammatory effects, focusing on whole, unprocessed ingredients is key.

Toppings and Add-Ins for Anti-Inflammatory Benefits:

Proteins: Shredded chicken or fish, cooked into the congee, adds protein without requiring much digestive effort. A soft-boiled egg is also a great option.
Vegetables: Soft-cooked vegetables like carrots, butternut squash, or leafy greens can be added for extra nutrients.
Herbs and Aromatics: Fresh ginger, garlic, and scallions provide flavor and additional therapeutic properties.
Healthy Fats: A drizzle of sesame oil or the addition of crushed peanuts at the end can provide healthy fats.

Conclusion: Congee is Not Inherently Inflammatory

Ultimately, the question of "Is congee inflammatory?" depends on the preparation and ingredients. A basic, slow-cooked congee base is not inflammatory and is widely regarded as a gut-healing and anti-inflammatory food, particularly in TCM. While white rice has a higher glycemic index than brown rice, its gentle, digestible nature in congee makes it suitable for soothing digestive issues. By adding anti-inflammatory ingredients like ginger, turmeric, and bone broth, and avoiding pro-inflammatory additions, congee can be a powerfully nourishing and restorative meal. Like any food, a balanced approach and listening to your body are key to leveraging its benefits for overall health.

For more information on the health benefits of congee, you can explore the resources at Brisbane Livewell Clinic.

Frequently Asked Questions

Yes, congee is excellent for an upset stomach. The slow-cooking process breaks down the rice, making it gentle and easy for a compromised digestive system to process. Adding fresh ginger can further help to alleviate nausea and discomfort.

Plain white rice congee has a higher glycemic index and can cause blood sugar spikes, especially if eaten alone. However, adding fiber-rich vegetables and lean protein can help slow digestion and stabilize blood sugar levels.

White rice congee is smoother, more easily digestible, and traditionally used for illness recovery. Brown rice congee is higher in fiber and nutrients, offering sustained energy, but can be harder for some to digest and requires a longer cooking time.

To increase nutritional value, use bone or vegetable broth instead of water and add nutrient-dense, whole-food ingredients like shredded chicken, fish, cooked vegetables, and anti-inflammatory herbs such as ginger and turmeric.

Yes, congee has long been a staple of Traditional Chinese Medicine (TCM). It is valued for strengthening the Spleen and Stomach, nourishing the body's Qi (vital energy), and promoting overall balance.

Yes, when prepared with mindful, whole-food ingredients, congee is a great addition to an anti-inflammatory diet. It should be based on nutrient-rich broth, healthy proteins, and vegetables, rather than refined grains and processed toppings.

Plain congee made from rice and water or broth is naturally gluten-free. However, it is important to check for gluten in any added seasonings or pre-made ingredients like certain broths or soy sauces.