What is the best rice to eat when you have diarrhea?

December 24, 2025 •

3 min read

According to gastroenterologists, bland, low-fiber foods like plain white rice are best for an upset stomach and are part of the time-tested BRAT diet. When your digestive system is compromised by diarrhea, consuming these easy-to-digest carbohydrates helps settle the stomach, firm up stools, and prevent further irritation.

Quick Summary

The ideal rice for diarrhea is plain white rice, as its low fiber and starchy content can help bind stools while being gentle on a sensitive digestive system, unlike high-fiber brown rice.

Key Points

Choose Plain White Rice: The low fiber and high starch content of plain white rice helps to bind stools and ease digestion when you have diarrhea.
Avoid High-Fiber Rice: Steer clear of brown, wild, or other whole-grain rice varieties, as their high fiber can worsen diarrhea.
Stick to Bland Preparations: Whether you choose white rice or white jasmine rice, prepare it simply without rich sauces, oils, or spices to avoid further irritation.
Follow the BRAT Diet Principles: White rice is a key component of the BRAT diet (Bananas, Rice, Applesauce, Toast), which focuses on gentle, binding foods.
Stay Hydrated: When consuming rice and other bland foods, remember to drink plenty of fluids like broth or water to replace lost electrolytes and prevent dehydration.

Why Plain White Rice is Best for Diarrhea

When your digestive system is overactive and irritated from diarrhea, the goal is to consume foods that are gentle, low in fiber, and easy to digest. This is exactly why plain white rice is the top recommendation. Here’s a breakdown of its benefits:

Low in Fiber: Unlike whole grains such as brown rice, white rice has had its fibrous bran layer removed during the milling process. This low fiber content means it won't stimulate the bowel further, which is critical for slowing down and firming up loose stools.
Easy to Digest: White rice is a simple carbohydrate that is quickly and easily broken down by your body. This makes it less demanding on a compromised digestive system and reduces the chances of further irritation.
Binding Properties: The starchy nature of white rice gives it natural binding properties that can help add bulk to your stool, making it less watery and easier to pass.
Bland and Soothing: With a neutral taste, plain white rice is unlikely to cause nausea or other digestive discomfort. Its blandness makes it a safe food choice when you have a sensitive stomach.

The Role of Rice in the BRAT Diet

The BRAT diet—standing for Bananas, Rice, Applesauce, and Toast—has long been a go-to recommendation for recovering from stomach-related illnesses. Rice, specifically plain white rice, is a core component for the reasons mentioned above. When combined with the other items, it creates a meal plan of bland, binding foods that help ease a return to solid food intake.

Other Types of Rice: What to Consider

Jasmine Rice: Plain white jasmine rice can also be a suitable option during diarrhea. Its soft texture and gentle nature can be well-tolerated. However, ensure it is cooked simply, without heavy oils or spices that could upset the stomach.

Sushi Rice: While sushi rice is a type of white rice, it often contains added vinegar and other seasonings. Plain, unseasoned white rice is always the safer choice to avoid any potential irritation.

Comparison: White Rice vs. Brown Rice


Feature	White Rice	Brown Rice
Fiber Content	Low	High
Digestion	Easy to digest	Harder to digest
Effect on Stool	Helps firm up stools	Can aggravate diarrhea
Recovery Phase	Ideal for early recovery	Best for regular, healthy digestion
Nutrients	Often enriched with vitamins	Higher in natural vitamins and minerals

Foods to Eat and Avoid with Diarrhea

Beyond just rice, it's helpful to know which other foods can help or hurt your recovery.

Foods to focus on:

Low-Fiber Starches: Saltine crackers, white toast, and pretzels.
Fruits: Applesauce and bananas. Bananas are rich in potassium, which helps replenish lost electrolytes.
Protein: Plain, skinless baked chicken or turkey.
Liquids: Clear broths, electrolyte beverages, and water.
Rice Water: The starchy liquid left after boiling rice can soothe the stomach and help firm stools.

Foods to avoid:

High-Fiber Foods: Whole grains, brown rice, nuts, seeds, and raw vegetables.
Dairy Products: Milk, cheese, and ice cream may temporarily worsen symptoms, though probiotic yogurt can be an exception.
Fatty and Fried Foods: These are difficult to digest and can aggravate diarrhea.
Sugary Drinks and Sweets: High-sugar items can pull water into the intestines.
Caffeine and Alcohol: These can be dehydrating and irritate the digestive tract.

Conclusion

When facing diarrhea, your best bet is to stick with bland, simple foods that won't stress your digestive system. Plain white rice stands out as the ideal choice due to its low fiber content and ability to help firm up stools, making it a cornerstone of the BRAT diet. While other types of rice like jasmine are often safe in their plain form, brown rice and other high-fiber varieties should be avoided until you have fully recovered. Prioritize hydration and bland, binding foods to help your body heal and return to its normal rhythm. For a full list of bland diet recommendations, you can consult a trusted medical resource such as the MedlinePlus Medical Encyclopedia.

Frequently Asked Questions

White rice is low in fiber, which makes it easier to digest and less likely to irritate an inflamed digestive system. In contrast, brown rice is high in fiber, which promotes bowel movements and can worsen diarrhea symptoms.

For best results, keep your rice as plain as possible. You can add a pinch of salt to help replace lost electrolytes, but avoid strong seasonings, heavy oils, or butter, which can be difficult to digest.

Yes, rice water (the starchy liquid left after boiling rice) is considered an excellent home remedy for diarrhea. It provides easily digestible carbohydrates and helps bulk up loose stools.

Plain white rice and other bland foods are best for the initial 24-48 hours of recovery. You can gradually reintroduce other low-fat, low-fiber foods as your symptoms improve before returning to a normal diet.

Plain white basmati and jasmine rice are generally acceptable, as they are also low-fiber white rices. However, ensure they are cooked simply and unseasoned to avoid any potential discomfort.

Plain, cooked sushi rice (which is a type of white rice) can be used, but you should avoid consuming it as sushi rolls with raw fish, vegetables, or vinegar. The safest option is unseasoned, plain cooked white rice.

While bland foods are key, you can find other gentle, low-fiber options recommended on the BRAT diet, such as saltine crackers, plain toast, and applesauce. You can also mix rice with a clear broth for added flavor and hydration.