Is Rice Good for Pain? Understanding the Connection to Inflammation

November 13, 2025 •

4 min read

According to the World Health Organization, chronic pain affects millions globally, and dietary choices play a significant role in managing symptoms. The question, 'Is rice good for pain?' often arises, with the answer depending heavily on the type of rice and individual health conditions.

Quick Summary

Different types of rice can have varying effects on inflammation, a key factor in pain. Whole grains like brown, red, and black rice contain anti-inflammatory compounds, while refined white rice can promote inflammation in some individuals. Gut health, cooking methods, and individual sensitivities also influence how rice impacts pain symptoms.

Key Points

Not All Rice Is Equal: The impact of rice on pain depends on whether it is a whole grain (like brown or red rice) or a refined grain (white rice).
Whole Grains Fight Inflammation: Brown and other whole grain rice varieties are rich in fiber and antioxidants that can reduce chronic inflammation, a major contributor to pain.
White Rice Can Be Pro-Inflammatory: Refined white rice can cause blood sugar spikes that trigger an inflammatory response, which may worsen pain, especially in conditions like arthritis.
Gut Health Is Crucial: The fiber in whole grain rice supports a healthy gut microbiome, which produces anti-inflammatory compounds that influence overall pain levels.
Consider Rice Therapy: Beyond diet, the ancient practice of using warm or cold rice compresses (rice therapy) can be used topically to relieve muscle and joint soreness.
White Rice Can Soothe Acute Stomach Pain: For short-term digestive issues like diarrhea, plain white rice can be beneficial as part of a low-FODMAP, bland diet.
Balanced Diet is Key: For long-term pain management, rice should be part of a larger anti-inflammatory diet, rather than a singular solution.

Rice and Pain: Distinguishing Dietary vs. Topical Use

When exploring whether rice is good for pain, it's essential to differentiate between dietary consumption and topical application. The well-known R.I.C.E. method (Rest, Ice, Compression, Elevation) is a protocol for acute injuries, with 'rice' as a mnemonic and not the grain itself. However, ancient and holistic practices also use warm or cold rice compresses, known as rice therapy, to relieve muscle and joint pain topically. For dietary purposes, the effect of rice on pain is tied to its role in the body's inflammatory response.

The Role of Inflammation in Pain

Inflammation is the body's natural response to injury or infection. While acute inflammation is beneficial for healing, chronic, low-grade inflammation is linked to numerous health issues, including arthritis and other chronic pain conditions. Your diet can either promote or combat this chronic inflammation.

Whole Grain Rice: Your Anti-Inflammatory Ally

Whole grains, which include brown, red, purple, and black rice, are generally considered anti-inflammatory. This is due to several key factors:

Antioxidant Power: The bran and germ layers of whole grain rice are rich in antioxidants, such as phenolic compounds and anthocyanins, which neutralize harmful free radicals that cause oxidative stress and drive inflammation. Black and red rice, in particular, are packed with flavonoids and anthocyanins with potent anti-inflammatory properties.
Dietary Fiber and Gut Health: The fiber in brown rice acts as a prebiotic, feeding beneficial bacteria in the gut. A healthy gut microbiome produces short-chain fatty acids like butyrate, which have anti-inflammatory effects. A balanced gut can significantly influence systemic inflammation and pain perception.
Slow Glucose Release: The higher fiber content of brown rice gives it a lower glycemic index (GI) compared to white rice. This means it releases glucose into the bloodstream more slowly, preventing the blood sugar spikes that can trigger an inflammatory response.

White Rice: A Double-Edged Sword for Pain

White rice's effect on pain is more complex. While it is a staple of the pain-soothing BRAT diet (Bananas, Rice, Applesauce, Toast) for short-term digestive issues, regular, high consumption can be problematic.

Refined Carbohydrates and Inflammation: As a refined grain, white rice lacks the fiber and nutrients of its whole grain counterparts. It is quickly converted into sugar in the body, leading to blood sugar spikes and potentially triggering the release of pro-inflammatory chemicals called cytokines. For those with chronic inflammatory conditions like rheumatoid arthritis, this can worsen symptoms.
Low-FODMAP for Gut Pain: On the other hand, white rice is often a suitable food for individuals with irritable bowel syndrome (IBS) or other functional gastrointestinal disorders, as it is low in FODMAPs and easy to digest. This can help calm an upset stomach and manage associated pain, especially during flare-ups.

Preparing Rice to Maximize Benefits

The way rice is cooked can also impact its health effects.

Soaking and Sprouting: For whole grains like brown rice, soaking or sprouting can reduce phytic acid, which binds to minerals, and potentially lessen lectin content, which may trigger inflammation in sensitive individuals.
Cooling Increases Resistant Starch: Cooking and then cooling whole grain rice can increase its resistant starch content. This acts as a prebiotic, further supporting a healthy gut microbiome and its anti-inflammatory benefits.

Comparison of Rice Varieties for Pain and Inflammation


Feature	Brown Rice	White Rice	Whole Grain Varieties (Red, Black)
Processing	Minimally processed; retains bran and germ.	Milled and polished; bran and germ removed.	Minimally processed; retain bran and germ.
Glycemic Index	Lower GI; releases sugar slowly.	Higher GI; causes quicker blood sugar spikes.	Lower GI; similar to brown rice.
Anti-inflammatory properties	Rich in fiber, antioxidants (phenolic compounds).	Lacks most anti-inflammatory compounds.	Highest antioxidant activity (anthocyanins, flavonoids).
Gut Health	High fiber content promotes beneficial gut bacteria.	Low fiber content; can be soothing during IBS flare-ups.	Rich in phytonutrients and resistant starches that support gut health.
Impact on Chronic Pain	Beneficial for reducing inflammation.	May trigger or worsen inflammation if consumed in excess.	Highly beneficial for fighting chronic inflammation.
Digestibility	Higher fiber can be difficult for sensitive stomachs.	Easy to digest; good for calming upset stomachs.	Can be harder to digest than white rice due to higher fiber.

The Importance of a Balanced Diet

For overall pain management, no single food is a magic bullet. Rice should be part of a comprehensive, anti-inflammatory diet rich in fruits, vegetables, nuts, and healthy fats. Excessive consumption of refined carbohydrates and processed foods can counteract the benefits of healthy whole grains.

Conclusion

In summary, the question of whether rice is good for pain has a nuanced answer. While refined white rice should be limited for those with chronic inflammatory pain, whole grain varieties like brown, red, and black rice offer anti-inflammatory benefits through their antioxidants, fiber, and positive impact on gut health. For acute stomach pain or during an IBS flare-up, bland white rice can be soothing due to its easy digestibility. However, for long-term pain management, an anti-inflammatory diet focused on whole foods is key, and whole grain rice is a healthy, beneficial component of that plan. Always consider your individual health needs and consult a healthcare provider or nutritionist for personalized dietary advice.

Visit a reputable source for more information on anti-inflammatory diets.

Frequently Asked Questions

Yes, warm or cold rice compresses are used in traditional medicine, known as rice therapy, to relieve muscle and joint pain. A warm compress can relax muscles, while a cold one can help reduce swelling and inflammation from injuries.

Whole grain varieties like brown, red, and black rice are generally better for inflammatory pain due to their higher content of fiber and anti-inflammatory antioxidants compared to refined white rice.

For some individuals, especially those with inflammatory conditions like rheumatoid arthritis, regular, high consumption of refined carbohydrates like white rice can trigger inflammation and potentially worsen symptoms. Whole grain options are typically recommended instead.

A healthy gut microbiome, supported by foods rich in fiber and prebiotics (like whole grains), produces anti-inflammatory compounds. Conversely, an unhealthy gut can fuel systemic inflammation and worsen pain conditions.

Plain white rice is part of the BRAT diet and can be helpful for calming an upset stomach or managing diarrhea because it is low in fiber and easy to digest. It provides gentle energy without irritating the digestive system.

If you are concerned about rice, other anti-inflammatory whole grains and starches include quinoa, oats, millet, and buckwheat. Sweet potatoes also provide anti-inflammatory antioxidants.

Yes, cooking and then cooling whole grain rice can increase its resistant starch content. This starch feeds beneficial gut bacteria, promoting anti-inflammatory effects.