Is Rice Good for an Acidic Person? The Definitive Guide

January 9, 2026 •

4 min read

According to Dr. Jamie Koufman, a renowned expert on acid reflux, rice can be an unsung hero for individuals managing acidity issues. The low-fat, low-acid nature of rice makes it a gentle and versatile food, often recommended for those with sensitive digestive systems, including an acidic person.

Quick Summary

Rice is generally considered a beneficial food for those with high acidity because it is naturally low in fat and acid. High-fiber versions like brown and wild rice can further aid digestion and reduce reflux risk. The grain serves as a neutral, nourishing base for meals while supporting overall digestive well-being.

Key Points

Rice is Generally Good: Rice is a low-fat, low-acid food that is gentle on the stomach and unlikely to trigger acid reflux symptoms.
Brown and Wild Rice are Beneficial: The high fiber content in brown and wild rice can aid digestion and increase satiety, preventing overeating which often worsens acidity.
Pair with Alkaline Foods: To enhance digestive comfort, combine rice with other low-acid and alkaline foods like green vegetables, lean proteins, and bananas.
Avoid Trigger Foods: Alongside a rice-based diet, it's crucial to limit common acidic triggers such as spicy foods, fatty meals, citrus fruits, and caffeine.
Adopt Supportive Habits: Managing symptoms effectively involves lifestyle adjustments like eating smaller meals, not lying down after eating, and managing stress.
Consult a Professional for Chronic Issues: While dietary changes are helpful, consistent or severe acidity symptoms require medical evaluation to rule out serious conditions like GERD.

Understanding Acidity and Your Body's pH Balance

Before diving into the specifics of rice, it's crucial to understand what acidity means for your body. The blood's pH level is tightly regulated by the body, staying within a narrow, slightly alkaline range of 7.35 to 7.45. A true, dangerous change in blood pH, known as metabolic or respiratory acidosis, is a serious medical condition diagnosed with blood tests and requires professional treatment.

When people refer to having an "acidic body" in a dietary context, they are typically describing symptoms related to acid reflux, also known as gastroesophageal reflux disease (GERD), or general digestive discomfort exacerbated by highly acidic foods. For these individuals, dietary choices that reduce irritation and help neutralize stomach acid are key to managing symptoms.

The Role of Rice in a Low-Acid Diet

Rice is naturally low in both fat and acid, making it an excellent choice for individuals with acid reflux or general digestive sensitivity. Its mild flavor and simple carbohydrate structure make it easy to digest, which is particularly helpful during symptomatic flare-ups when the stomach may be irritated. Incorporating different types of rice can provide varied benefits:

Brown and Wild Rice: These are excellent choices due to their high fiber content. Fiber aids digestion and helps you feel full, which can prevent overeating—a common trigger for heartburn.
White Rice: While lower in fiber than its brown or wild counterparts, white rice is often even easier to digest, making it a good option during times of acute discomfort.
Simple Meals: Rice pairs well with other low-acid foods. For instance, a simple rice and bean bowl is a nourishing, reflux-friendly meal that provides both protein and fiber.

Alkaline Foods to Complement Rice

To further support a low-acid diet, pairing rice with other alkaline or low-acid foods is beneficial. The goal is to build meals that are gentle on the digestive system and counteract the effects of high stomach acid.

Vegetables: Green vegetables like broccoli, asparagus, spinach, and leafy greens are naturally alkaline and can help neutralize stomach acid.
Lean Protein: Grilled, baked, or broiled lean meats such as skinless chicken, salmon, and turkey are good options. Avoid frying, which adds fat that can trigger reflux.
Fruits: Low-acid fruits like bananas and melons (cantaloupe, honeydew, watermelon) are excellent additions. Bananas, in particular, may coat the esophageal lining and have a natural antacid effect.

A Comparison of Acidic vs. Alkaline-Friendly Foods

Building a diet to manage acidity symptoms involves understanding which foods are likely to trigger issues and which can provide relief. Here is a helpful comparison:


Food Category	Acidic/Trigger Foods (to Limit)	Alkaline-Friendly Foods (to Emphasize)
Grains	Processed cereals, white bread with added sugar	Oatmeal, brown rice, whole-grain bread, quinoa
Protein	Fatty meats (bacon, ham), fried chicken, sausage	Lean meats (grilled chicken, salmon), egg whites, beans, lentils
Dairy	Full-fat milk, high-fat cheese, full-fat yogurt	Low-fat milk, low-fat yogurt, plant-based milks (like almond)
Fruits	Citrus fruits (oranges, lemons), tomatoes, tomato sauce	Bananas, melons, apples, pears, berries
Vegetables	Onions, garlic (for some), spicy peppers	Broccoli, green beans, asparagus, cucumber, sweet potatoes
Beverages	Coffee, caffeinated tea, alcohol, soda, citrus juice	Herbal tea (chamomile, ginger), water, coconut water, low-fat milk

Lifestyle Changes Beyond Diet

While diet is a critical component of managing acidity, lifestyle adjustments can significantly improve outcomes.

Eat Smaller, More Frequent Meals: Large meals place more pressure on the stomach and the lower esophageal sphincter (LES), which can cause acid to back up.
Avoid Lying Down After Eating: Remain upright for at least 2 to 3 hours after a meal to allow gravity to help keep stomach acid where it belongs.
Elevate Your Head in Bed: For nighttime symptoms, raising the head of your bed can help prevent acid from flowing back into the esophagus while you sleep.
Manage Stress: Stress is a known contributor to acid reflux. Practicing relaxation techniques like deep breathing or meditation can be beneficial.
Stay Hydrated: Drinking plenty of water throughout the day can help dilute stomach acid and support overall digestive function.

Conclusion

For an acidic person, rice is generally an excellent dietary choice. Its low-acid, low-fat profile makes it a gentle and soothing food that can be a safe and nourishing base for meals, helping to manage symptoms of acid reflux. While the concept of a "whole-body acidic pH" is a serious medical condition different from diet-induced symptoms, adopting a diet that emphasizes low-acid and alkaline-friendly foods, with rice as a staple, can significantly improve digestive comfort. Pairing rice with other beneficial foods and making supportive lifestyle changes can provide effective, long-term relief from discomfort. Always consult a healthcare professional for persistent or severe symptoms to rule out underlying medical conditions.

For more in-depth information on acid reflux diets, you can explore resources like Dr. Koufman's work on reflux diets and recipes.

Key Lifestyle Recommendations for Managing Acidity

Build Meals Around Low-Acid Foods: Use staples like rice, oats, and leafy greens to form the base of your meals.

Choose Lean, Low-Fat Protein: Opt for grilled or baked lean proteins such as chicken or fish instead of fatty or fried foods, which can relax the LES.

Mind Your Portion Sizes: Eat smaller, more frequent meals to reduce pressure on your stomach and prevent reflux.

Practice Good Mealtime Habits: Avoid lying down or reclining immediately after eating and wait a few hours before bedtime.

Elevate Your Sleeping Position: For nighttime reflux, use a wedge pillow or raise the head of your bed by 6–8 inches to use gravity to your advantage.

Manage Stress Effectively: Incorporate stress-reduction techniques like deep breathing, meditation, or yoga to mitigate stress-related acid production.

Identify and Avoid Personal Triggers: Keep a food diary to pinpoint specific foods and beverages that worsen your symptoms, such as coffee, spicy foods, or chocolate.

Stay Hydrated with Alkaline-Friendly Drinks: Drink plenty of water and herbal teas (like ginger or chamomile) to help dilute and soothe stomach acid.

Frequently Asked Questions

Rice is beneficial for those with high acidity because it is naturally low in fat and acid, making it easy to digest. It serves as a gentle, non-irritating base for meals and is less likely to trigger heartburn than many other grains.

Both brown and white rice are good options. Brown and wild rice are higher in fiber, which aids digestion and helps prevent overeating. White rice is even easier to digest and can be particularly soothing during an acid reflux flare-up.

While rice itself doesn't actively neutralize acid in the same way an antacid does, it acts as a neutral, low-acid food that won't contribute to an acidic environment. Its fiber, especially in brown rice, can also help absorb stomach acid.

Pair rice with alkaline-friendly and low-acid foods such as leafy green vegetables (spinach, broccoli), lean protein (grilled chicken, salmon), and non-citrus fruits (bananas, melon). These combinations create a balanced, soothing meal.

For most people, rice is a safe and beneficial food for managing acid reflux. The main risk is pairing it with high-acid or fatty ingredients, like rich tomato sauces or heavy creams, which could trigger symptoms.

Water, herbal teas (ginger, chamomile), and coconut water are excellent, safe choices. Avoid caffeinated and carbonated drinks, citrus juices, and alcohol, as these can exacerbate acidity.

Instead of using spicy or acidic seasonings, try adding fresh, low-acid herbs like basil, oregano, and parsley. A drizzle of olive oil can also add flavor and healthy fats without triggering symptoms.