Is Rice Good to Eat When Feeling Sick? What Experts Advise

November 6, 2025 •

4 min read

Historically, plain rice has been a staple in the BRAT diet, a common recommendation for nausea and diarrhea. So, is rice good to eat when feeling sick? For short-term digestive issues, the answer is often yes, but context is key and it is not a long-term solution.

Quick Summary

Plain white rice can be a helpful, easily digestible food for short-term stomach issues like diarrhea or nausea. Its low fiber content makes it gentle on the digestive system, providing a source of energy during recovery.

Key Points

White Rice is Best for Upset Stomachs: Plain, white rice is low in fiber and easy to digest, making it ideal for managing diarrhea and nausea.
Avoid Brown Rice When Sick: The high fiber in brown rice can be difficult for a sensitive stomach to process and may worsen symptoms.
Follow the BRAT Diet Short-Term: White rice is part of the BRAT diet (Bananas, Rice, Applesauce, Toast), a temporary plan to settle your stomach, but it is not nutritionally complete for long-term recovery.
Prepare Rice Simply: For an illness, cook rice plainly with water or clear broth. Avoid adding oil, butter, or strong seasonings to prevent stomach irritation.
Transition Back Gradually: As you recover, slowly reintroduce other easy-to-digest foods like lean protein and cooked vegetables before returning to your regular diet.
Stay Hydrated: Pairing rice with clear broths or electrolyte drinks is crucial to prevent dehydration, especially with diarrhea or vomiting.

The Role of Rice in the BRAT Diet

When you're feeling under the weather, especially with an upset stomach, your appetite often disappears. The body is focused on fighting off the illness, and digesting complex or heavy foods can be an extra burden. For this reason, many healthcare professionals have long suggested the BRAT diet, an acronym for Bananas, Rice, Applesauce, and Toast. Plain, white rice is a cornerstone of this diet because it is soft, bland, and low in fiber, making it easy to digest and less likely to irritate a sensitive digestive tract.

By helping to firm up loose stools, white rice can be particularly beneficial for bouts of diarrhea. It provides a source of simple carbohydrates, which give your body the necessary energy to recover without causing digestive distress. However, it's important to remember that the BRAT diet is not a long-term solution. While it can help you get some calories and settle your stomach in the short term, it lacks the broader range of vitamins, minerals, and proteins needed for a full recovery. It's best used as a temporary measure until you feel well enough to reintroduce a more varied, nutritious diet.

White Rice vs. Brown Rice: A Head-to-Head Comparison

For most people in good health, brown rice is often considered the superior choice due to its higher fiber, vitamin, and mineral content. However, when you're feeling sick, particularly with an upset stomach, the rules change. The very qualities that make brown rice a healthy whole grain—its high fiber and nutrient-dense bran and germ—can make it a poor choice for someone with a delicate digestive system.

When ill, you want to put as little strain on your body as possible. The high fiber in brown rice takes longer to digest and can exacerbate diarrhea or bloating. In contrast, white rice has been stripped of its bran and germ, leaving primarily the starchy endosperm. This makes it soft, easily digestible, and gentle on the stomach, which is exactly what you need when recovering from a gastrointestinal bug.


Feature	White Rice	Brown Rice
Digestibility	Very easy to digest; gentle on upset stomachs.	More difficult to digest due to high fiber content.
Fiber Content	Low in fiber, which helps bind stools and manage diarrhea.	High in fiber, which can worsen symptoms like diarrhea or bloating when sick.
Nutrient Density	Lower, but often enriched with B vitamins and iron.	Higher in fiber, magnesium, potassium, and B vitamins.
Best for Sick Stomach?	Yes, its blandness and low fiber are ideal for short-term recovery.	No, its high fiber can irritate a sensitive digestive system.

Preparing Rice for Recovery

When your body is fighting off an illness, simple preparation is best. For an upset stomach, nausea, or diarrhea, plain boiled white rice is the most recommended option. Avoid adding fats, oils, or strong spices, which can irritate your stomach lining further. Here are a few simple ways to prepare rice for a sensitive stomach:

Plain Boiled White Rice: Follow the package directions using just water. Once cooked, the soft, starchy grains are easy to eat in small amounts throughout the day.
Rice Porridge (Congee): A thin, mushy rice porridge made with plenty of water or clear broth is a fantastic option. It provides a lot of hydration and is extremely easy to digest. Adding a simple broth can also help replenish electrolytes.
Cooked in Broth: Instead of water, cook your rice in a clear vegetable, chicken, or beef broth. This adds some flavor and much-needed fluids and electrolytes without any heavy fats.

Moving Past Bland: Reintroducing a Varied Diet

As your symptoms start to improve, it's crucial to gradually transition away from bland foods to a more balanced diet. The BRAT diet's low nutritional profile means it should not be followed for an extended period. Begin by adding other easy-to-digest foods that provide more nutrients:

Lean Proteins: Baked or grilled skinless chicken, turkey, or fish can be a great source of protein to aid recovery.
Cooked Vegetables: Soft, cooked vegetables like carrots, potatoes, and green beans are easier to digest than raw ones.
Probiotics: Foods like low-fat, plain yogurt contain beneficial bacteria that can help restore gut health, especially after a stomach bug.

Foods and Habits to Avoid

While focusing on what to eat, it's equally important to know what to avoid. Certain foods and habits can prolong your illness or make symptoms worse.

Spicy and Greasy Foods: These can irritate your digestive system and trigger nausea or indigestion.
High-Sugar Foods and Drinks: Excess sugar can contribute to inflammation and potentially worsen diarrhea.
Caffeine and Alcohol: Both can cause dehydration, which is the last thing you need when sick.
Full-Fat Dairy: Some people find that dairy can increase mucus production or be hard to digest, especially with a stomach illness.

When to Seek Medical Advice

While resting and eating bland foods can help with most mild illnesses, there are times when you should consult a doctor. Seek medical attention if you experience severe dehydration (dizziness, dark urine), persistent high fever, or if symptoms last longer than a couple of days. A healthcare provider can determine the best course of action and ensure you are getting the proper treatment.

In conclusion, a temporary diet of plain white rice is a smart move for calming an upset stomach and providing easy energy when you're sick. It is a gentle, low-fiber option that can help with symptoms like nausea and diarrhea. However, the goal is always to progress back to a more balanced, nutrient-rich diet as soon as you feel up to it to support your body's full recovery.

Mayo Clinic offers additional first-aid advice for gastrointestinal issues.

Frequently Asked Questions

Yes, plain white rice is a great food to eat when you feel nauseous. Its bland flavor and low odor make it less likely to trigger or worsen nausea, and it provides simple carbohydrates for energy.

Yes, plain white rice can help with diarrhea. Its low fiber content and binding nature can help firm up loose stools and soothe an irritated digestive tract.

It is generally better to avoid brown rice when sick, especially with digestive issues. The higher fiber content is harder to digest and can potentially worsen symptoms like diarrhea or bloating.

For an illness, prepare rice in a simple, bland way. Cook plain white rice in water or a clear broth without adding heavy fats, oils, or strong spices. Rice porridge, or congee, is another excellent option for easy digestion.

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. It consists of bland, low-fiber foods that are easy on the digestive system. It is meant for short-term use to help with stomach issues.

No, it is not recommended to only eat rice for a long period. While helpful for short-term symptom management, a diet of only rice is restrictive and lacks the vital nutrients your body needs for a full recovery.

As your symptoms of nausea, vomiting, or diarrhea subside, you can gradually reintroduce more varied foods. Start with other bland options like cooked vegetables and lean protein before returning to your normal diet.

For most people, there are no risks to eating plain white rice while sick. The main caution is not to rely on it for too long, as it can lead to nutrient deficiencies. Ensure the rice is properly cooked and not reheated improperly, which can cause food poisoning.