Is Rice Good for Diarrhea? A Guide to the Best Grains

December 24, 2025 •

4 min read

According to the Cleveland Clinic, dehydration is one of the biggest dangers of diarrhea. Knowing what to eat is critical to recovery, and many turn to bland foods like rice. This article explores why rice is often recommended and which types are best when you're experiencing diarrhea.

Quick Summary

This guide explains the reasons plain white rice is a recommended food for soothing digestive upset. It details how its low-fiber, starchy nature aids in firming stools and provides easily digestible energy. Additionally, it compares different types of rice and offers advice on what foods to pair it with for optimal recovery.

Key Points

Low Fiber Content: Plain white rice, unlike whole grains, has a low fiber count, making it easier to digest for an upset stomach.
Binding Properties: The starch in rice absorbs excess water in the intestines, which helps to bulk up and firm loose stools.
Part of the BRAT Diet: As a key component of the traditional BRAT diet (bananas, rice, applesauce, toast), rice is a proven food for short-term diarrhea relief.
Provides Simple Energy: Plain rice offers a simple, easy-to-absorb source of carbohydrates, providing energy during a period of reduced appetite.
Rice Water is Beneficial: The starchy water leftover from boiling rice can be used as a home remedy to aid in rehydration and further help bind stools.
Avoid Brown Rice: For diarrhea, stick to plain white rice and avoid higher-fiber grains like brown rice, which are harder to digest when the stomach is sensitive.

Understanding Diarrhea and Digestive Health

Diarrhea is a common condition characterized by loose, watery stools occurring three or more times in a day. It can be caused by various factors, including infections, food poisoning, and medication side effects. When experiencing diarrhea, the primary goals are to rehydrate the body, replenish lost electrolytes, and consume foods that are easy on the digestive system.

The Role of Diet in Managing Diarrhea

Diet plays a significant role in managing the symptoms of diarrhea. Foods are categorized as either binding (which can help firm up stools) or irritating (which can worsen symptoms). Bland, low-fiber foods are generally recommended because they are easy to digest and can help reduce the frequency of bowel movements. This is where plain white rice proves beneficial.

Why is Rice Good for Diarrhea?

Rice is a key component of the BRAT diet (Bananas, Rice, Applesauce, Toast), a regimen traditionally suggested for short-term bouts of diarrhea. Plain white rice is particularly effective for several reasons:

Low in Fiber: Unlike whole grains, white rice has a low fiber content. This reduces the work required by the digestive system, allowing it to rest and recover.
Binding Properties: The starchy nature of white rice helps to absorb excess fluid in the intestines, which can add bulk to stools and make them firmer.
Easy to Digest: White rice is very gentle on an upset stomach and provides simple carbohydrates that can supply the body with energy during a period of illness.

The Power of Rice Water

Beyond eating the grain itself, rice water can be a highly effective home remedy for diarrhea. Historically used for gastroenteritis and other digestive issues, rice water is the starchy fluid left over from boiling rice.

Rehydration: It helps prevent dehydration by replenishing fluids lost during frequent bowel movements.
Binding Action: The starch acts as a binding agent, which can help lessen the duration and severity of diarrhea.
Electrolyte Replacement: When made with a little salt and sugar, it functions similarly to an oral rehydration solution, helping to replace lost electrolytes.

How to Prepare Rice for Diarrhea

When preparing rice to manage diarrhea, simplicity is key. The goal is to make it as plain and bland as possible. Here are some preparation tips:

Use plain, long-grain white rice.
Boil the rice with a sufficient amount of water.
Avoid adding any butter, oil, or seasonings.
Do not add spicy sauces or high-fat ingredients.
For rice water, boil white rice until the water turns cloudy, then strain and drink the liquid once it has cooled.

What to Eat with Rice During Diarrhea

While rice is a great starting point, a balanced diet is important for recovery. Here's a list of other bland foods to consider adding:

Lean protein: Plain, baked chicken without skin or eggs.
Boiled vegetables: Carrots, green beans, and potatoes are easy to digest.
Low-sugar fruits: Unsweetened applesauce and bananas are excellent choices.
Salty snacks: Crackers and pretzels can help restore lost sodium.
Fluid replenishment: Clear broths, weak decaffeinated tea, and electrolyte solutions are beneficial.

Comparison of Rice Types for Diarrhea

It's important to choose the right type of rice, as some varieties can make symptoms worse. Here's a quick comparison:


Feature	Plain White Rice	Brown Rice / Other Whole Grains
Fiber Content	Low	High
Digestibility	Very easy	Harder on a sensitive stomach
Bulking Effect	High starch content, binds stool effectively	High fiber can speed up digestion
Primary Benefit	Soothes irritated digestive tract	Promotes regularity when healthy
Best for Diarrhea	Yes	No, avoid during an episode

What to Avoid While Experiencing Diarrhea

Just as certain foods can help, others can prolong or exacerbate your symptoms. When dealing with diarrhea, you should avoid:

High-fat and greasy foods: Fried foods, pizza, and rich sauces can be hard to digest.
Spicy foods: These can irritate the stomach lining.
Dairy products: Lactose can be difficult to process when the digestive system is compromised.
Excessive sugar: High-sugar foods and drinks can draw more fluid into the intestines.
Caffeine and alcohol: Both can act as diuretics and dehydrate the body.

Conclusion

In summary, plain white rice is a traditional and effective dietary component for managing diarrhea. Its low-fiber, high-starch composition helps bind stools and provides a gentle source of energy during illness. For added benefit, rice water can be a potent rehydration tool. While the old BRAT diet has limitations for long-term nutrition, using rice in the short term, alongside other bland foods, is a sensible approach to aid recovery. For persistent or severe symptoms, always consult a healthcare professional. For additional guidance on digestive health, consider resources like the National Institute of Diabetes and Digestive and Kidney Diseases.

Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult a healthcare professional for diagnosis and treatment.

Frequently Asked Questions

White rice is the better choice for diarrhea because it is low in fiber and easy to digest, which helps to bind stools. Brown rice has a higher fiber content and is harder on a sensitive digestive system.

For diarrhea, you should cook plain, unseasoned white rice. Boil it with water and avoid adding any butter, oil, or spices, which could irritate your stomach further.

Rice water is the starchy liquid left after boiling rice. It helps combat dehydration by replacing fluids and its starch content can help firm up stools. Adding a little salt and sugar can turn it into a basic oral rehydration solution.

Yes, eating rice with clear chicken broth is a good option. The bland rice is easy on the stomach, while the broth helps replenish fluids and electrolytes lost due to diarrhea.

You should only stick to a restrictive diet like the BRAT diet for a short period, typically the first 24-48 hours. It's important to transition back to a balanced diet as soon as your symptoms improve to get adequate nutrients.

Yes, plain white rice is generally safe for children with diarrhea. It is easy to digest and helps bind stools. For infants and very young children, always consult a pediatrician before making dietary changes during illness.

Avoid fatty foods like fried items, greasy foods, and rich sauces. You should also avoid high-sugar foods, dairy products, and spicy seasonings, as these can all make diarrhea worse.