Is rice, milk good for gut health? Understanding the digestive pros and cons

October 30, 2025 •

4 min read

According to research, a healthy gut microbiome can influence everything from your immune response to your mental wellbeing. In the context of this, many people ask: is rice, milk good for gut health? The answer is nuanced and depends on the type of product and your individual digestive system.

Quick Summary

This article explores how different types of rice and milk affect the gut, detailing the prebiotic properties of cooked and cooled rice versus the probiotic benefits of fermented dairy. It covers common digestive issues like lactose intolerance and bloating and provides a comparative analysis to help you make informed dietary choices.

Key Points

Resistant Starch is Key for Rice: When rice is cooked and then cooled, it develops resistant starch, a prebiotic that feeds healthy gut bacteria.
Brown Rice Offers More Fiber: Wholegrain options like brown rice provide more dietary fiber, which is crucial for regular bowel movements and overall digestive function.
Fermented Milk is a Probiotic Powerhouse: Dairy products like yogurt and kefir are excellent sources of probiotics, which are beneficial live bacteria that support a balanced gut flora.
Lactose Intolerance Impacts Milk Digestion: For individuals with lactose intolerance, milk and dairy can cause significant digestive distress, including bloating and gas.
Individual Tolerance is the Deciding Factor: The healthiness of rice and milk for your gut is highly personal and depends on factors like your sensitivity to lactose and fiber.
Consider Alternatives for Sensitivities: If you have issues with regular milk or high-fiber rice, lactose-free milk, rice milk, or white rice can be gentler options.

The Gut Health Benefits and Drawbacks of Rice

Rice is a staple food for a large portion of the world's population, and its impact on gut health varies depending on the type and preparation. Contrary to the idea that it's just a simple carbohydrate, rice offers several potential digestive benefits.

The prebiotic power of resistant starch

One of the most significant gut health benefits of rice comes from resistant starch. This special type of carbohydrate is not fully digested in the small intestine. Instead, it travels to the large intestine where it ferments, acting as a prebiotic that feeds beneficial gut bacteria. The resistant starch content is particularly high when rice is cooked and then cooled, so leftover rice, or dishes like cold rice salads, can be especially beneficial for your microbiome.

Fiber in brown rice

Brown rice, in particular, is a source of dietary fiber, both soluble and insoluble. This fiber is essential for promoting regular bowel movements, helping to prevent constipation, and cleansing the gut. The insoluble fiber adds bulk to stool, while the soluble fiber can help regulate cholesterol levels. Wholegrain varieties like red and black rice also offer similar fiber-rich benefits for the gut.

When rice can cause gut issues

While beneficial for many, rice can cause digestive problems for some individuals. Higher fiber versions, like brown rice, can cause gas and bloating in those with sensitive digestive systems, such as people with Irritable Bowel Syndrome (IBS). For these individuals, white rice, which has had the bran and germ removed, is often easier to digest and less likely to cause irritation. Rice is also naturally gluten-free, making it a safe choice for individuals with celiac disease or gluten sensitivity.

The Role of Milk and Dairy in Gut Health

Just like rice, milk's effect on the gut is not a one-size-fits-all situation. For many, it can be a source of beneficial compounds, but for others, it can be problematic.

Probiotic-rich fermented dairy

Fermented dairy products like yogurt and kefir are well-known for their probiotic content. These beneficial bacteria, such as Lactobacillus and Bifidobacterium, can help balance the gut flora, improve digestion, and support the immune system. Studies have also linked increased intake of milk and dairy to a higher abundance of beneficial bacteria like Faecalibacterium and Akkermansia.

Prebiotics in milk

Even plain, unfermented milk contains certain components that act as prebiotics. Lactose, the natural sugar in milk, can serve as a food source for beneficial bacteria in the gut, fostering a healthy microbiome. Additionally, milk contains other essential nutrients like calcium, vitamin D, and protein, which help support the integrity of the gut lining.

Digestive concerns with milk

For a significant portion of the global population, lactose intolerance is a common digestive problem. For these individuals, consuming dairy products can lead to uncomfortable symptoms such as bloating, stomach cramps, and diarrhea. The severity depends on the individual's tolerance level. For those with a true dairy allergy, avoiding milk is necessary to prevent an immune response.

Rice vs. Milk for Gut Health: A Comparative Analysis

To help you decide which is best for your diet, here's a comparison of rice and milk's effects on gut health:


Feature	Rice	Milk	Best for...
Prebiotics	Contains resistant starch when cooked and cooled; more abundant in brown rice	Contains lactose and oligosaccharides which can feed beneficial bacteria	Both offer prebiotic benefits, but rice's resistant starch is a non-dairy option.
Probiotics	Naturally contains none	Rich in probiotics in fermented forms like yogurt and kefir	Fermented milk products are a direct source of live probiotics.
Dietary Fiber	High in brown, red, and black rice	None in plain milk	Rice, particularly wholegrain, is a key source of dietary fiber.
Digestibility	Generally easy to digest, especially white rice for sensitive guts	Varies greatly based on individual lactose tolerance	Rice is a safer bet for those with lactose intolerance or dairy allergies.
Potential Issues	Bloating in some individuals, particularly from high-fiber varieties	Bloating, gas, and diarrhea for lactose intolerant individuals	Your tolerance to either food is the deciding factor for potential issues.

Optimizing Your Intake for Better Gut Health

Here are some tips for incorporating rice and milk into a gut-healthy diet:

Diversify your rice: Don't stick to just one kind. Incorporate brown, red, and black rice into your meals to increase your fiber intake and the variety of prebiotics.
Use cooled rice: To maximize the prebiotic benefits, cook and cool your rice before eating. You can add it to salads or use it in other cold dishes.
Choose fermented dairy: For a direct probiotic boost, opt for fermented products like yogurt or kefir. Look for products that specify "live and active cultures" on the label.
Consider dairy alternatives: If you are lactose intolerant, choose lactose-free milk or explore plant-based alternatives like rice milk, almond milk, or oat milk. Rice milk is particularly gentle on the stomach.
Listen to your body: Pay close attention to how your body reacts. If you experience discomfort after eating brown rice, switch to white rice. If plain milk causes issues, try fermented versions or alternatives.

Conclusion: Personalizing your gut health approach

There is no simple yes or no answer to whether rice and milk are good for gut health. Both can offer significant benefits, but they can also cause problems depending on individual tolerance. Rice, especially cooled brown rice, provides prebiotics through resistant starch and fiber, which feeds your good bacteria. Milk, particularly in its fermented forms like kefir, is a source of beneficial probiotics. The key is to understand your own digestive system and how it responds to different foods. For those who are lactose intolerant, dairy-free alternatives exist, while for others, a combination of wholegrain rice and probiotic-rich yogurt can be a powerful duo for supporting a healthy gut microbiome.

For more information on digestive health, a good resource is the National Institutes of Health.

Frequently Asked Questions

Yes, for some individuals, especially those with sensitive digestive systems or Irritable Bowel Syndrome (IBS), rice can cause bloating. Higher-fiber varieties like brown rice are more likely to cause this than white rice.

Yes, fermented milk products like yogurt and kefir are generally considered better for gut health because they contain live and active probiotic cultures. Plain milk contains prebiotics but not the same beneficial bacteria.

Wholegrain varieties like brown rice are often best for gut health due to their higher fiber content. However, for people with sensitive stomachs, white rice might be better tolerated and still offers prebiotic resistant starch when cooked and cooled.

Not necessarily. Many people with lactose intolerance can still consume fermented dairy products like yogurt and kefir because the fermentation process breaks down much of the lactose. Otherwise, lactose-free milk and fortified plant-based milks are excellent alternatives.

Rice milk is a good alternative for those with dairy allergies or lactose intolerance because it is easy to digest. However, it is lower in protein and fiber than dairy milk and may not offer the same prebiotic or probiotic benefits unless fortified.

To maximize the prebiotic effects, cook your rice and then let it cool completely. This process increases the resistant starch content, which acts as a prebiotic, feeding the good bacteria in your gut.

Yes, many people can consume rice and milk together without issues. For a gut-friendly combination, try cooled rice with a fermented dairy product like kefir for a mix of prebiotics and probiotics, assuming you can tolerate dairy.