Is Jasmine Rice Good to Eat When Sick?

October 25, 2025 •

3 min read

According to health professionals, bland, low-fiber foods are often recommended for people with an upset stomach or digestive issues. This makes plain, cooked jasmine rice good to eat when sick, as it is gentle on the digestive system, easy to prepare, and provides a quick source of energy.

Quick Summary

Jasmine rice is often a good choice when feeling unwell due to its soft texture, neutral taste, and easily digestible carbohydrates that provide energy without irritating the stomach. It serves as a comforting, gentle base for mild broths and other easy-to-digest foods.

Key Points

Easy Digestion: Plain, white jasmine rice is a refined carb that is very gentle on a sensitive or upset stomach.
Quick Energy: The high carbohydrate content provides a fast and efficient energy source when you have a low appetite.
Bland Flavor: Its neutral taste and mild aroma are ideal for those with nausea or altered senses due to illness.
Soothing for Sore Throats: The soft, slightly sticky texture of cooked jasmine rice is easy to swallow without causing irritation.
Pair with Bland Foods: Combine plain jasmine rice with clear broths, boiled chicken, or within a BRAT diet to aid recovery.
Avoid Brown Jasmine Rice: The higher fiber in brown jasmine rice is harder to digest and can worsen stomach symptoms.

Why Jasmine Rice is a Good Choice When You're Sick

When you're feeling under the weather, your body's energy is focused on fighting off illness. Eating heavy, fatty, or spicy foods can be a burden on your digestive system and divert crucial energy. This is where a simple, easily digestible food like jasmine rice can be beneficial. Its properties make it a staple of many bland diets recommended for recovery.

Easily Digestible

White jasmine rice is a refined carbohydrate, meaning the fiber-rich bran and germ have been removed. This processing makes it very easy for your stomach to break down, minimizing strain on your digestive tract. It's often included in the BRAT diet (bananas, rice, applesauce, toast) suggested for managing nausea, vomiting, and diarrhea. Its soft, sticky texture when cooked is also gentle on a sore throat.

Provides Quick Energy

Jasmine rice is predominantly a source of carbohydrates, which the body converts into glucose for quick energy. When your appetite is low and energy levels are depleted from fighting an infection, a small serving of rice can provide a much-needed energy boost without feeling too heavy.

Neutral Flavor Profile

When you're sick, your sense of taste can be altered and strong flavors can be unappealing or even trigger nausea. The neutral, slightly floral aroma and bland taste of jasmine rice make it a palatable option when your appetite is diminished. This allows you to receive nourishment without the added stress of intense flavors or spices.

Simple Preparation

For many, cooking a full meal when sick is an exhausting task. Jasmine rice is simple to prepare and requires minimal effort. Boiling or steaming it plain can provide a comforting, warm food source that requires very little energy to make.

Comparison: White Jasmine Rice vs. Brown Jasmine Rice

While both types come from the same plant, their nutritional profiles differ due to processing. For a sick stomach, the distinction is important.


Feature	White Jasmine Rice	Brown Jasmine Rice
Processing	Refined; hull and bran removed.	Whole grain; retains bran and germ.
Fiber Content	Low.	High.
Digestibility (when sick)	Very easy to digest.	More difficult to digest due to fiber.
Best for Upset Stomach?	Yes, excellent choice.	No, fiber can worsen symptoms.
Nutrient Density (General Health)	Enriched, but less dense.	More nutritionally dense, but not ideal when sick.
Best for Sore Throat?	Yes, soft and soothing.	Less suitable due to chewier texture.

For a stomach bug, flu, or digestive upset, white jasmine rice is the superior option because its low fiber content is gentler on a compromised system. While brown rice is generally healthier, its high fiber could exacerbate symptoms like diarrhea when you're ill.

How to Serve Jasmine Rice When Sick

Keep it simple and bland to maximize comfort and digestibility.

For a sore throat or cold:

Warm Rice Porridge (Congee): A simple rice porridge or congee can be incredibly soothing. Cook rice with a high ratio of water or clear broth until it's very soft and soupy. A little fresh grated ginger can be added for its anti-inflammatory properties.
Plain Steamed Rice with Broth: Serve plain rice alongside a cup of warm, clear chicken or vegetable broth. The broth provides hydration and electrolytes, while the rice offers a gentle source of fuel.

For an upset stomach:

BRAT Diet Combo: Serve plain white jasmine rice with mashed banana and plain toast for a meal that aligns with the classic BRAT diet recommendations.
Plain Rice and Boiled Chicken: Once you can tolerate solid food again, combine plain rice with boiled, skinless chicken breast. This provides a bland protein source to help with recovery.

Things to Avoid

When you are sick, avoid pairing your jasmine rice with:

Rich, oily, or spicy sauces
Heavy curries or gravies
Excessive seasonings
Fatty meats
Milk or dairy products if experiencing stomach issues

Conclusion: A Comforting and Safe Choice for Sickness

Plain, white jasmine rice is a safe, effective, and comforting food to consume when you are sick. Its easy digestibility, neutral flavor, and quick energy provision make it an ideal choice for a variety of ailments, including stomach bugs, colds, and sore throats. While brown jasmine rice offers more general health benefits, its high fiber content is best saved for when you are completely recovered. For the duration of your illness, sticking to simple, gentle preparations of white jasmine rice will provide the nourishment and energy you need to get back on your feet. For more information on dealing with viral illnesses, consult resources like the Mayo Clinic.

Frequently Asked Questions

White jasmine rice is similar to other white rices in its digestibility when sick, as all are low in fiber. The main difference is its subtle aroma and fluffy texture, which many find appealing and comforting during illness.

Yes, white jasmine rice is a key component of the BRAT diet (bananas, rice, applesauce, toast), which is often recommended for managing digestive issues like diarrhea and nausea.

It is generally not recommended to eat brown jasmine rice when sick, especially with an upset stomach or diarrhea. Its high fiber content can be difficult to digest and may aggravate symptoms.

For someone who is ill, you should cook jasmine rice plainly by boiling or steaming it in water or a clear broth. Avoid adding butter, oils, or strong spices that could irritate the stomach.

Yes, warm and soft-cooked jasmine rice is good for a sore throat. Its gentle texture is easy to swallow and won't cause additional irritation.

As a bland, low-odor, starchy food, jasmine rice can help settle an empty, queasy stomach. It provides easy-to-process carbohydrates that can provide relief from nausea.

You can add bland, cooked ingredients as your appetite returns. Clear chicken or vegetable broth is excellent for hydration and electrolytes. Boiled, plain chicken can be added for a gentle protein source.