What is more bloating, rice or potato?

According to the International Foundation for Functional Gastrointestinal Disorders, rice is the only starch that does not produce gas during digestion for most healthy individuals. However, understanding what is more bloating, rice or potato, depends on a few key factors, including preparation and individual tolerance.

Quick Summary

Rice is typically less bloating for most people compared to potatoes, primarily due to differences in fiber content and starch digestibility. Preparation methods and resistant starch formation also influence how these foods affect digestion.

Key Points

• White Rice is Less Bloating: Due to its lower fiber content, refined white rice is typically easier to digest and less likely to cause gas than potatoes for most people.

• Potatoes Contain More Fiber: The significantly higher fiber in potatoes, particularly with the skin, can contribute to gas and bloating, especially in individuals with sensitive digestive systems.

• Resistant Starch is a Factor: Both starches can become resistant starch when cooked and then cooled, which is beneficial for gut health but may cause temporary bloating and gas, especially if not a regular part of the diet.

• Cooking Method Matters: The way you cook these foods has a big impact; for instance, instant mashed potatoes can cause more of a blood sugar spike than boiled ones, but overall, preparation affects digestibility.

• Individual Tolerance is Key: Personal factors like overall gut health and conditions such as IBS are the most important determinants for which food causes more bloating.

• Chew Your Food Slowly: For both rice and potatoes, eating mindfully and chewing thoroughly can help reduce bloating by preventing excess air from being swallowed.

• Portion Control is Important: Consuming excessive amounts of any starchy food can overwhelm the digestive system and lead to bloating; smaller portions are often better tolerated.

The Digestive Differences Between Rice and Potato

While both rice and potatoes are starchy carbohydrates, their digestive profiles differ significantly, which impacts their potential for causing bloating. A primary difference lies in their fiber content and the type of starches they contain.

Why Rice is Generally Less Bloating

For many people, particularly those sensitive to gas-producing carbohydrates, white rice is an easily digestible option. This is because refined white rice has a low fiber content, with less than 1 gram per cup cooked. This means it is almost completely absorbed in the small intestine, leaving little for gut bacteria to ferment and produce gas in the large intestine. Brown rice, while more nutritious, contains higher levels of insoluble fiber, which can lead to bloating, especially for those with irritable bowel syndrome (IBS).

Why Potatoes Can Cause More Bloating

Potatoes, especially with their skin, are a much richer source of dietary fiber than white rice. A medium baked potato with the skin contains nearly 4 grams of fiber, and its starches can produce gas when broken down by gut bacteria. Furthermore, the type of starch in potatoes can vary depending on preparation. Instant mashed potatoes and fried potatoes have a high glycemic index and are easily digested, but other preparations can create resistant starch. This type of starch resists digestion and ferments in the colon, a process that can lead to gas and bloating.

White Rice vs. Potato: A Comparative Analysis

Feature	White Rice (cooked)	Baked Potato (with skin)
Carbohydrates	Higher amount per 100g (28g)	Lower amount per 100g (21g)
Dietary Fiber	Low (approx. 0.4g per 100g)	High (approx. 2.3g per 100g)
Bloating Potential	Generally low for most people	Potentially higher due to fiber and starch
Resistant Starch	Forms when cooled after cooking	Forms when cooked and then cooled
Nutrient Density	Lower, mainly carbs	Higher, with more potassium, Vit C, Vit B6

How Cooking Methods Impact Bloating

The way you prepare these starches significantly influences their effect on your digestive system. For both rice and potatoes, cooking and then cooling can increase the amount of resistant starch, which can cause bloating, especially for those with sensitive guts.

For Potatoes:

• Boiled vs. Fried: Boiling potatoes typically results in a lower glycemic index and may cause less bloating than instant mashed potatoes or french fries. Frying potatoes adds fat, which also slows digestion and can contribute to feelings of fullness and gas.
• Cooled and Reheated: Potatoes that are cooked and then cooled overnight before being reheated develop a higher level of resistant starch, which can cause gas. If you are prone to bloating, consuming potatoes immediately after cooking may be preferable.

For Rice:

• White vs. Brown Rice: As mentioned, brown rice contains more fiber and is more likely to cause bloating for sensitive individuals. Choosing white rice is often the safer option to avoid discomfort.
• Portion Control: Even with white rice, eating excessive amounts can overwhelm the digestive system. Eating smaller portions and chewing thoroughly can help minimize bloating from any starch.

Minimizing Bloating When Eating Starches

Regardless of your food choice, there are strategies you can use to reduce the risk of bloating:

• Eat slowly: Chewing your food thoroughly helps break it down and prevents swallowing excess air, which is a common cause of bloating.
• Stay hydrated: Drinking plenty of water can help move food through your digestive tract more efficiently.
• Monitor portions: Large meals, particularly starchy ones, can lead to bloating. Opt for smaller, more frequent meals.
• Introduce fiber gradually: If transitioning to higher-fiber options like brown rice or potatoes with skin, introduce them slowly to allow your gut bacteria to adjust.
• Use digestive aids: Some people find that digestive enzymes or herbal teas containing ingredients like peppermint or ginger can help soothe digestion and reduce bloating.

The Bottom Line: Individual Tolerance Is Key

Ultimately, whether rice or potato causes more bloating is highly individual. A food journal can be a valuable tool to track your symptoms and identify which foods, and which preparations, are the most problematic for your unique digestive system. While white rice is a safer bet for most people, some may find they tolerate potatoes perfectly well, especially if prepared simply.

Conclusion

While both rice and potatoes are healthy staples, the digestive experience can vary significantly. White rice, with its low fiber content, is generally less bloating and easier on the digestive system for most people. Potatoes, being higher in fiber and containing more resistant starch when cooled, can cause more gas and discomfort. However, cooking method and portion size are critical factors. Listening to your body and adjusting your diet accordingly is the most effective approach for managing bloating.

For more information on digestive issues, Healthline provides further details on abdominal bloating and its causes.

Note: The information provided here is for educational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider for any digestive health concerns.

References

• ****: IFFGD, Foods Likely to Cause Gas. https://iffgd.org/gi-disorders/symptoms-causes/intestinal-gas/foods-that-may-cause-gas/
• ****: Healthline, Abdominal Bloating: Causes, Remedies, and More. https://www.healthline.com/health/abdominal-bloating
• ****: Everyday Health, How to Combat Rice Bloating. https://www.everydayhealth.com/digestive-health/ibs-bloating-after-eating-rice/
• ****: UCLA Health, Resistant starches newest thing in gut microbiome talk. https://www.uclahealth.org/news/article/resistant-starches-newest-thing-gut-microbiome-talk
• ****: Lose It!, Baked Potato vs. Rice: Which Is More Nutritious? https://www.loseit.com/articles/baked-potato-vs-rice-nutrition/
• ****: Food Struct, Potato vs. Rice Nutrition Comparison — Carbs, Calories, and .... https://foodstruct.com/nutrition-comparison-text/rice-vs-potato

Frequently Asked Questions

Is brown rice more bloating than white rice?

Yes, brown rice typically contains more fiber than white rice, which can lead to more gas and bloating for some people, especially those with IBS.

How can I reduce bloating from eating potatoes?

To reduce bloating from potatoes, try eating smaller portions, peeling the skin to reduce fiber, and boiling or baking them rather than mashing instantly or frying. Introducing them slowly into your diet also helps.

Do resistant starches cause bloating?

Resistant starches, which form when starches like rice and potatoes are cooked and cooled, are fermented by gut bacteria and can cause gas and bloating, especially when first introduced to your diet.

Does eating slowly help with bloating from starches?

Yes, eating slowly and chewing food thoroughly can significantly reduce bloating. This prevents swallowing excess air and helps break down food for easier digestion.

What is the best way to cook potatoes to minimize gas?

For those prone to gas, boiling or baking potatoes and eating them freshly cooked, rather than cooled or in instant forms, can help minimize bloating. Peeling the skin also reduces the overall fiber content.

Can drinking water with starchy meals reduce bloating?

Yes, staying properly hydrated and drinking water with meals can aid digestion, prevent constipation, and help move food through your digestive system, which can alleviate bloating.

How can I tell if rice or potatoes are causing my bloating?

Keeping a food journal to track your meals and symptoms can help you pinpoint whether rice, potatoes, or a specific preparation method is causing your bloating. Observing your body's reaction after eating each food is the most reliable way to know.

Is it true that rice is the only starch that doesn't cause gas?

The International Foundation for Functional Gastrointestinal Disorders notes that for most healthy individuals, rice is completely absorbed in the small bowel and does not produce gas, unlike many other starches.