What kind of rice does not cause constipation? Understanding Your Digestive Choices

December 27, 2025 •

3 min read

While many believe rice can cause or worsen constipation, this is largely dependent on the type of rice and how it's prepared. The key difference lies in the milling process, which removes the fiber-rich bran and germ from certain varieties.

Quick Summary

High-fiber options like brown, wild, and parboiled rice can prevent constipation by promoting regular bowel movements. Combining any type of rice with fiber-rich foods and adequate hydration is essential for proper digestion.

Key Points

Choose Whole Grains: Opt for brown rice, wild rice, or other whole-grain varieties that retain the fibrous bran and germ layer.
Consider Parboiled Rice: This variety is processed to lock in more nutrients and fiber than regular white rice, making it a better option for digestion.
Avoid Refined White Rice: The milling process for white rice removes the fiber, which can contribute to or worsen constipation, especially when not paired with other high-fiber foods.
Stay Hydrated: Always increase your water intake when consuming more fiber to prevent it from absorbing too much water and making stools harder.
Add Fiber-Rich Pairings: Enhance your meal by combining rice with plenty of vegetables, beans, or lentils to boost your total dietary fiber intake.
Try Soaking: Soaking grains before cooking can sometimes help break down compounds and make the rice easier to digest for some people.

The Core Difference: Refined vs. Whole Grain

At the heart of the matter is the distinction between refined and whole-grain rice varieties. White rice is a refined grain, meaning its husk, bran, and germ have been stripped away during processing. These are the parts of the grain that contain the most dietary fiber and nutrients. Without this fiber, white rice can be binding and may contribute to constipation, particularly if consumed in large quantities without other fibrous foods.

In contrast, whole-grain rice varieties—including brown, wild, and colored rices—retain their bran and germ layers. This makes them significantly higher in fiber, which is essential for digestive health. Fiber adds bulk to stool, helping it move smoothly through the digestive tract and preventing blockages.

High-Fiber Rice Options That Prevent Constipation

If you are prone to constipation, replacing white rice with one of the following high-fiber options can make a significant difference:

Brown Rice

Brown rice is a classic example of a whole grain that supports digestive regularity. A single cup of cooked brown rice contains approximately 3.5 grams of fiber, and its insoluble fiber content is particularly helpful in promoting consistent bowel movements. The chewing texture can also encourage better digestion from the start. To get the most benefit, ensure you also increase your water intake when adding more fiber to your diet.

Parboiled Rice

Parboiled rice, despite its lighter color, is processed differently than white rice to preserve more nutrients and fiber. The process involves soaking, steaming, and drying the rice before milling. This pushes many of the nutrients from the bran into the starchy core of the grain. As a result, parboiled rice has nearly double the fiber content of white rice and is digested more slowly, which can aid in preventing constipation.

Wild Rice

Wild rice is technically a grass seed and is another excellent high-fiber option. It has a chewier texture and nutty flavor that can enhance various dishes. With its robust nutritional profile, wild rice helps add bulk to stool and promotes healthy digestion. It is an ideal alternative for those looking to diversify their grain intake while combating digestive issues.

Red and Black Rice

These rice varieties are also whole grains and are packed with fiber, antioxidants, and other beneficial compounds. Red rice, in particular, has been shown to have a lower glycemic index and can aid digestion due to its higher fiber content. Black rice also provides significant dietary fiber, which is crucial for promoting regularity and easing digestion.

How to Eat Any Rice to Avoid Constipation

It's not just the type of rice that matters, but also what you eat with it. Even if you prefer white rice, you can mitigate its constipating effects by adopting a few simple strategies:

Pair with Fiber-Rich Foods: Incorporate plenty of vegetables, lentils, and beans into your meals. For example, a rice bowl with black beans, avocado, and leafy greens is a much better choice for digestion than plain white rice.
Stay Hydrated: When you increase your fiber intake, it is critical to drink more water. Fiber absorbs water in the digestive tract to form a soft, bulky stool that is easier to pass. Without enough water, increased fiber can actually worsen constipation.
Consider Soaking: Some studies suggest that soaking grains like brown rice before cooking can aid in breaking down antinutrients, potentially making them easier to digest.

Comparison Table: High-Fiber vs. Low-Fiber Rice


Feature	Brown Rice	Parboiled Rice	White Rice
Fiber Content	High	Higher than white	Low (Refined)
Processing	Minimally processed (whole grain)	Soaked and steamed before milling	Highly processed (bran/germ removed)
Nutrient Retention	Retains most nutrients	Retains more nutrients than white	Stripped of most nutrients
Effect on Constipation	Helps prevent	Helps prevent	Can cause or worsen
Digestion Speed	Slower (lower GI)	Slower (lower GI)	Faster (higher GI)

Conclusion

For those seeking to prevent constipation, the best approach is to choose whole-grain rice varieties like brown, wild, or parboiled rice, which are naturally higher in dietary fiber. However, if you prefer white rice, you can still maintain good digestive health by pairing it with other high-fiber foods, drinking plenty of water, and practicing balanced eating habits. Making informed choices about your grains is an effective step toward promoting regularity and overall gut wellness. For more details on foods that can cause or relieve constipation, consult resources from reputable health organizations, such as Healthline's article on foods that cause constipation.

Frequently Asked Questions

White rice can cause constipation because it is a refined grain from which the fibrous bran and germ have been removed during processing. This low-fiber content can make stool hard and difficult to pass.

Yes, brown rice is generally better than white rice for preventing constipation. As a whole grain, it retains its bran and germ, which are rich in fiber that helps promote regular bowel movements.

Parboiled rice is rice that has been partially boiled in its husk, which pushes nutrients into the grain. This process makes it more fibrous than white rice and easier to digest for some people, helping to prevent constipation.

While white rice can be binding, you can still consume it. To counteract its low fiber content, ensure you pair it with other high-fiber foods like vegetables, beans, and lentils, and drink plenty of water.

Wild rice is a great option for constipation relief. It is a naturally high-fiber, whole-grain alternative that helps add bulk to stool and supports healthy digestion.

To increase the fiber content of any rice dish, consider mixing in high-fiber ingredients like lentils, quinoa, or various chopped vegetables such as broccoli, peas, and carrots.

Some traditional methods suggest soaking rice, especially brown rice, before cooking can help with digestion. This process is believed to help break down antinutrients and potentially make the rice easier to digest.