What kind of rice can I eat with acid reflux? A guide to low-acid grains

October 11, 2025 •

4 min read

According to research cited by Dr. Jamie Koufman, rice is rarely a trigger food for acid reflux and is naturally low in fat and acid. This makes it an ideal food choice for those seeking to minimize symptoms and provides a helpful answer to the question, what kind of rice can I eat with acid reflux?.

Quick Summary

Several rice varieties, especially whole grains like brown and wild rice, are beneficial for acid reflux due to their fiber content. White rice is also an option, particularly during flare-ups. Preparation is key to avoiding irritation.

Key Points

Whole grains are recommended: Brown and wild rice are high in fiber, which aids digestion and helps manage acid reflux symptoms.
White rice is easier on sensitive stomachs: During acute flare-ups, lower-fiber white rice can be a good, gentle option that is easier to digest.
Avoid high-fat preparation: Fried rice and rice dishes cooked with excessive oil can worsen reflux. Stick to steaming or boiling.
Pair with low-acid foods: Serve rice with lean protein (like grilled chicken or fish) and non-citrus vegetables (like broccoli or carrots).
Keep meals moist: Dry rice can be an irritant; mixing it with other ingredients or sauces can help.
Minimal spices are best: Use mild herbs like ginger to flavor rice instead of spicy ingredients that can trigger heartburn.
Portion control is key: Eating smaller servings of rice as part of a balanced meal can prevent an over-full stomach that exacerbates reflux.

The Role of Rice in an Acid Reflux Diet

For many who suffer from acid reflux, dietary choices are a primary tool for symptom management. The good news is that rice is a versatile and gentle food that can be a cornerstone of a reflux-friendly diet. Unlike high-fat, spicy, or acidic foods, most rice varieties are mild and easily digestible. By choosing the right type of rice and preparing it carefully, you can enjoy a nutritious meal without triggering heartburn.

High-Fiber Whole Grains: The Best Choices

Whole grains like brown and wild rice are often the best options for individuals with acid reflux. The key benefit comes from their high fiber content, which aids digestion and can help absorb stomach acid.

Brown Rice: A complex carbohydrate, brown rice takes longer to digest than white rice. This slower digestion is beneficial for reflux sufferers because it helps food move through the digestive system more effectively. Its high fiber content also helps reduce the risk of symptoms.
Wild Rice: Technically an aquatic grass, wild rice is an excellent whole-grain choice. It is high in both fiber and protein, which can help stabilize blood sugar and support digestion. This fiber also helps prevent constipation, a condition that can worsen reflux symptoms.
Other Whole-Grain Options: Other whole grains, like brown basmati, red rice, and black rice, also offer excellent fiber benefits. Black rice, for instance, is rich in antioxidants and has a low glycemic index, making it a nutrient-dense choice.

White Rice: A Softer, Low-Fiber Alternative

While brown rice has a clear advantage in terms of fiber, white rice still has a place in a reflux-friendly diet. It is especially useful during periods of severe flare-ups when the digestive system is more sensitive.

Easy to Digest: White rice is lower in fiber, which makes it easier to digest for some individuals. For those on a low-fiber diet prescribed by a doctor during an active flare-up, white rice can be a soothing, gentle option.
Enriched Options: Even though the bran and germ are removed during processing, many white rice products are enriched with vitamins and minerals, offering some nutritional value.

Comparing Rice Varieties for Acid Reflux

To help you decide which rice is best for your needs, here is a comparison of common varieties:


Rice Type	Fiber Content	Ease of Digestion	Best For	Glycemic Index (GI)	Notes
Brown Rice	High	Slower	Everyday diet, long-term symptom management	Moderate	Rich in nutrients, helps absorb stomach acid.
White Rice	Low	Faster	During flare-ups, sensitive digestion	High	Easier to digest for some people but offers fewer nutrients.
Wild Rice	High	Slower	Everyday diet, nutrient boost	Low	High in protein and fiber, good for overall digestive health.
Brown Basmati	High	Slower	Everyday diet, flavor variety	Moderate	Retains bran and germ, nutty flavor.
Converted Rice	Moderate	Moderate	Everyday diet, stable blood sugar	Low	Processed to increase resistant starch.

The Importance of Preparation

No matter which rice you choose, how you prepare it is crucial for managing acid reflux. A poorly prepared rice dish, such as one with high-acid or high-fat additions, can still trigger symptoms.

Tips for safe preparation:

Cook simply: Use low-fat cooking methods like boiling or steaming. Avoid frying rice, as the added oil can aggravate symptoms.
Keep it moist: Dry rice can be more irritating for the esophagus. Mixing it with reflux-friendly, moist ingredients like lean protein or steamed vegetables can help.
Use low-acid accompaniments: Instead of high-acid ingredients like tomatoes or onions, pair your rice with options like grilled chicken, salmon, or steamed vegetables. Season with gentle herbs like ginger instead of spicy alternatives.
Consider curd rice: As suggested by some sources, South Indian-style curd rice can be soothing due to the probiotic benefits of curd.

Building Reflux-Friendly Meals

Incorporating rice into your diet is simple. It can serve as a base for many low-fat, low-acid meals. Here are some ideas:

Lean Protein and Veggie Bowl: Combine cooked brown or wild rice with grilled skinless chicken or salmon, and steamed vegetables like broccoli, spinach, or green beans. A light drizzle of olive oil is a healthy fat option.
Soothing Khichdi: Make a simple khichdi using barley and yellow moong dal, with minimal spices, for a light and easily digestible meal.
Rice and Beans: A classic combination, this provides a satisfying, high-fiber, and plant-based protein source.

In addition to mindful preparation, remember that portion control is essential. Eating smaller, more frequent meals can prevent the stomach from becoming overly full, reducing pressure on the lower esophageal sphincter and preventing reflux.

Conclusion

For most people with acid reflux, rice is a safe and beneficial dietary staple. Whole-grain varieties like brown and wild rice offer the most benefits due to their high fiber content, while white rice provides a gentler, more easily digestible option during flare-ups. By focusing on simple, low-fat preparation and pairing rice with other reflux-friendly foods, you can confidently include it in your diet and enjoy satisfying meals without discomfort. For more information on managing GERD with diet, consult resources like Harvard Health's article on managing GERD with diet.

Frequently Asked Questions

Yes, rice is generally good for acid reflux. It is naturally low in fat and acid, making it a safe and gentle food choice for most individuals seeking to avoid heartburn symptoms.

For long-term management, brown rice is often better due to its higher fiber content, which aids digestion. However, during an acid reflux flare-up, some people find white rice easier to digest because it is lower in fiber.

It is best to avoid fried rice. The high-fat content from the frying process can relax the lower esophageal sphincter, making it more likely for stomach acid to leak into the esophagus and cause heartburn.

The best way to cook rice for someone with GERD is to steam or boil it with minimal seasoning and no added fat. Pairing it with other low-acid, lean ingredients is also recommended.

Yes, basmati rice is a good option. Brown basmati rice is particularly beneficial because it is a whole grain with higher fiber, while white basmati rice can also be included in a reflux-friendly diet.

Wild rice is an excellent choice for acid reflux. Its high fiber and protein content support digestion and can help prevent constipation, which often worsens reflux symptoms.

When making a rice dish, avoid adding common triggers like onions, garlic, tomato-based sauces, and excessive oil. Instead, opt for mild herbs like ginger and pair with steamed vegetables and lean proteins.