What Kind of Rice is Easy to Digest?

December 9, 2025 •

3 min read

According to research published in Nature, brown rice generally has a longer active digestion duration than white rice. This makes refined white rice the easiest kind of rice for sensitive digestive systems, particularly during a flare-up of symptoms, while brown rice offers more fiber for overall gut health.

Quick Summary

White rice is easier to digest than brown rice because it has a lower fiber content. It is often recommended for sensitive stomachs, IBS, and during recovery from illness.

Key Points

White Rice: The easiest rice to digest due to its low fiber content and the removal of the fibrous bran layer.
Brown Rice: Contains more fiber and phytic acid, making it harder to digest for those with sensitive digestive systems.
Basmati Rice: White basmati is a great, low-fiber option that cooks fluffy and separate, which is gentle on the stomach.
Cooking Methods: Rinsing rice to remove starch and soaking brown rice can both improve digestibility.
Resistant Starch: Cooking and then cooling white rice increases resistant starch, which can help feed beneficial gut bacteria.

Most types of rice can be part of a healthy diet, but not all are created equal when it comes to digestion. While whole grains like brown rice are celebrated for their nutritional density, the milling process that removes the bran and germ from white rice is precisely what makes it gentler on the stomach. Understanding these differences and how to prepare different types of rice can make a significant impact on your digestive comfort.

Why White Rice is Easiest to Digest

White rice is the most easily digestible form of rice because it is a refined grain with the husk, germ, and bran removed. This leaves the starchy endosperm, which is broken down quickly by the body. This makes it suitable for low-fiber diets often recommended during digestive distress. Cooking and cooling white rice can also create resistant starch, which can feed beneficial gut bacteria.

How Brown Rice Compares

Brown rice is a whole grain that includes the fibrous bran and germ. While nutritious, the fiber and phytic acid can make it harder for some people to digest, potentially causing bloating or gas for those with sensitive systems. For others, the fiber in brown rice aids regular bowel movements and gut health.

Which Rice is Best for IBS?

Both white and brown rice are low-FODMAP, making them suitable for a low-FODMAP diet. However, during an IBS flare-up, low-fiber white rice is often preferred to avoid triggering symptoms. Brown rice can be reintroduced gradually when symptoms improve.

Specific Rice Varieties: White, Basmati, and More

Certain white rice varieties are particularly easy to digest. White basmati rice and jasmine rice are both long-grain types that cook light and fluffy, making them gentle on the stomach. In contrast, glutinous rice is often hard to digest due to its sticky consistency and is not recommended for those with sensitivities.

Comparison Table: White Rice vs. Brown Rice for Digestion


Feature	White Rice	Brown Rice
Digestibility	Easier, gentler on the stomach.	Harder to digest due to fiber content.
Fiber Content	Low (<1g per cup cooked).	High (~3.5g per cup cooked).
Processing	Refined (bran/germ removed).	Whole grain (intact bran/germ).
Best for...	Sensitive stomachs, IBS flare-ups, recovery from illness.	General gut health, weight management (when tolerated).
Potential Drawback	Lower nutrients (unless enriched).	Contains phytic acid, which can affect mineral absorption.

How to Make Rice More Digestible

Several techniques can improve rice digestibility:

Rinse Rice: Rinsing rice helps remove excess starch, preventing stickiness.
Soak Brown Rice: Soaking brown rice before cooking can reduce phytic acid.
Cook as Porridge: Preparing rice as kanji or porridge makes it very easy to digest due to its smooth consistency.
Cool and Reheat: This process increases resistant starch, which can benefit gut bacteria.

Conclusion White rice is generally the easiest type of rice to digest due to its low fiber content. Brown rice, while more nutritious, can be harder on sensitive stomachs. The best choice depends on individual digestive health and symptoms. For those with sensitivities, opting for white rice or using preparation methods that enhance digestibility can help. For a detailed comparison of white and brown rice nutrition, see Harvard Health: Brown rice versus white rice.

Frequently Asked Questions

White rice is easier to digest than brown rice because it is a refined grain with a lower fiber content. The fibrous bran and germ layers are removed during processing, making it gentler on the digestive system.

Yes, white basmati rice is generally easy to digest, similar to other white rice varieties. It cooks to a fluffy, non-sticky consistency, which is gentle on the stomach.

For managing Irritable Bowel Syndrome, plain white rice is often recommended during flare-ups due to its low fiber content. Both white and brown rice are generally considered low FODMAP.

Yes, glutinous rice is known to be harder to digest, particularly for those with weaker digestive systems. Its sticky and dense consistency can lead to bloating and indigestion.

To improve brown rice's digestibility, soak it for several hours before cooking. This helps reduce the content of phytic acid, which can interfere with mineral absorption.

Yes, rice is a staple in bland, easy-to-digest diets. Opt for plain, cooked white rice when your stomach is upset, as it provides quick energy without irritating the digestive tract.

Yes, cooking methods matter. Rinsing rice before cooking removes excess starch, while making a rice porridge (kanji) creates a pre-digested, highly soothing meal that is very easy on the stomach.