What kind of rice is good for inflammation? A comprehensive dietary guide

November 4, 2025 •

5 min read

Chronic low-grade inflammation is a contributing factor in many health conditions, from heart disease to diabetes. For those managing inflammatory issues, choosing the right sources of carbohydrates, such as rice, can be a crucial part of an anti-inflammatory diet. Understanding what kind of rice is good for inflammation involves looking beyond simple carbs to the nutrient-rich, whole-grain varieties that can actively help your body reduce oxidative stress and promote gut health.

Quick Summary

Whole-grain rice varieties, including brown, black, red, and wild rice, are best for reducing inflammation due to their high fiber content, powerful antioxidants, and lower glycemic index. Refined white rice, lacking key nutrients and fiber, can trigger blood sugar spikes and promote inflammatory responses. Preparation methods can further enhance the anti-inflammatory benefits.

Key Points

Choose Whole Grains Over Refined: Brown, black, red, and wild rice varieties are superior for fighting inflammation because they retain their fiber, vitamins, and anti-inflammatory antioxidants.
Understand the White Rice Issue: Refined white rice has a higher glycemic index and can cause blood sugar spikes, potentially triggering inflammatory responses in the body.
Antioxidants are Key: Colorful rice types like black and red rice are particularly rich in antioxidants (anthocyanins, proanthocyanidins) that protect cells and fight inflammation.
Improve Gut Health with Fiber: Whole-grain rice provides prebiotic fiber and resistant starch, which feed beneficial gut bacteria and produce anti-inflammatory compounds like butyrate.
Maximize Benefits with Preparation: Soaking brown rice can reduce anti-nutrients like phytic acid, while cooling cooked rice increases resistant starch for better gut health.
Mitigate Risks Sensibly: Be mindful of arsenic in rice by opting for varieties from low-risk regions and cooking with excess water, and be aware of individual sensitivities to components like phytic acid.

The Science Behind Rice and Inflammation

Inflammation is the body’s natural response to injury or illness, but when it becomes chronic, it can damage healthy cells and contribute to long-term health problems. Diet plays a significant role in managing this process. Refined carbohydrates, like those found in white rice, are quickly converted to sugar, leading to rapid blood sugar spikes and triggering inflammatory responses. Conversely, whole grains contain fiber and other phytonutrients that can help lower inflammation levels.

Whole grains, such as whole-grain rice, support gut health, which is a key player in regulating systemic inflammation. The gut microbiome is made up of trillions of microorganisms, and maintaining a healthy balance of beneficial bacteria is essential for overall health. The dietary fiber in whole grains acts as a prebiotic, feeding these beneficial bacteria and promoting a healthier gut environment. This process produces short-chain fatty acids, like butyrate, which have potent anti-inflammatory effects.

Why Whole-Grain Rice is the Superior Choice

Whole-grain rice retains its bran and germ layers, which are where the majority of its nutrients and health-promoting compounds are stored. The primary reasons whole-grain varieties are beneficial for inflammation are their high fiber and rich antioxidant content.

Brown Rice: As the most accessible whole-grain option, brown rice is packed with dietary fiber, magnesium, and phenolic compounds. Its lower glycemic index compared to white rice prevents the blood sugar spikes that can fuel inflammation. Studies have shown that replacing white rice with brown rice can significantly lower inflammatory markers like C-reactive protein (hs-CRP) in overweight individuals.
Black Rice: Also known as 'forbidden rice', black rice gets its deep color from a high concentration of anthocyanins, the same powerful antioxidants found in blueberries and blackberries. These compounds are particularly effective at combating oxidative stress and inflammation. Black rice also contains significant fiber and can promote good gut health.
Red Rice: Like black rice, red rice contains health-promoting pigments. Its red hue comes from proanthocyanidins, a type of polyphenol with powerful antioxidant and anti-inflammatory properties. These compounds may help modulate the inflammatory response and support heart health.
Wild Rice: While technically a semi-aquatic grass seed, wild rice is used as a grain and is a fantastic anti-inflammatory option. It boasts a higher protein content than most rice varieties and is rich in fiber, vitamins, and minerals. Research has shown that wild rice can improve inflammatory markers and reduce oxidative stress.

The Drawbacks of Refined White Rice

White rice is created by stripping the rice grain of its bran and germ, removing most of the fiber, vitamins, and minerals. This refining process results in a high glycemic index, meaning it causes a faster and higher spike in blood sugar compared to whole grains. For most people, these spikes can trigger an inflammatory response over time. While some argue that white rice can be part of a balanced diet, for those actively managing inflammation, it's generally considered the least favorable choice. However, there are exceptions. For individuals with certain digestive conditions like inflammatory bowel disease (IBD) flare-ups, white rice may be easier to digest due to its lower fiber content.

Maximizing the Anti-Inflammatory Benefits of Rice

Beyond choosing the right type of rice, how you prepare it can further boost its health benefits:

Soaking: Soaking whole grains like brown rice overnight in filtered water with a splash of apple cider vinegar or lemon juice can help break down phytic acid, an 'anti-nutrient' found in the bran. This can improve the bioavailability of minerals like iron, zinc, and calcium, though some nutrients may be lost in the process. Be sure to rinse thoroughly before cooking.
Cooling and Reheating: Cooking and then cooling whole-grain rice significantly increases its content of resistant starch. Resistant starch acts as a prebiotic, feeding beneficial gut bacteria and producing anti-inflammatory butyrate, even when reheated.
Cooking in Excess Water: Using a higher water-to-rice ratio, similar to boiling pasta, and then draining the excess water can help reduce the levels of inorganic arsenic, a toxic heavy metal that rice can absorb from soil. This may also wash away some water-soluble vitamins, but can be a good safety measure.

Whole Grains and Alternatives

If you find rice challenging to digest or are concerned about arsenic levels, several excellent alternatives offer similar anti-inflammatory benefits. Quinoa, for instance, is a seed rich in protein, fiber, and anti-inflammatory flavonoids. Millets, oats, and buckwheat are also nutrient-dense, fiber-rich, and have low glycemic indexes. Cauliflower rice provides a low-carb alternative, delivering nutrients like vitamin C and potassium.

Conclusion

For individuals seeking to reduce inflammation through their diet, the choice of rice is clear. Whole-grain varieties—brown, black, red, and wild rice—are the most beneficial due to their high fiber and antioxidant content, which support gut health and combat oxidative stress. Refined white rice, while a source of carbohydrates, can promote inflammation due to its high glycemic index. By incorporating whole-grain rice and proper preparation techniques into your diet, you can leverage its nutritional power to support your body's anti-inflammatory processes and overall well-being. For personalized advice, consider consulting a healthcare professional to tailor dietary changes to your specific needs.

For further information on diet and inflammation, consult authoritative sources such as the National Institutes of Health.


Feature	White Rice	Brown Rice	Black/Red Rice	Wild Rice
Fiber Content	Low	High	High	High
Antioxidants	Low	Moderate	Very High (Anthocyanins)	High (Phenolics)
Glycemic Index	High	Low	Low	Low
Gut Health	Minimal (Resistant Starch)	Excellent (Prebiotic Fiber)	Excellent (Prebiotic Fiber)	Excellent (Prebiotic Fiber)
Inflammatory Impact	Can increase	Can decrease	Can decrease significantly	Can decrease significantly
Best For	Easier digestion (for some)	Everyday anti-inflammatory diet	High antioxidant boost	High protein, nutrient density
Main Drawback	High GI, low nutrients	High phytic acid/arsenic (mitigable)	Availability, price	Technically a grass, not a rice

Choosing the Right Rice for Your Needs

When it comes to selecting rice for an anti-inflammatory diet, the primary distinction lies in whether it's a whole grain or a refined grain. The refining process that creates white rice removes the most beneficial components for fighting inflammation, leaving a product that can cause unwanted blood sugar spikes. Therefore, opting for whole-grain versions is a clear choice for most individuals. The choice between brown, black, red, or wild rice can depend on your specific nutritional goals, taste preference, and budget. Pairing these whole grains with other anti-inflammatory foods, such as vegetables, lean protein, and healthy fats, will maximize their benefits.

Ultimately, a balanced approach is key. While whole grains are excellent, some individuals with specific digestive sensitivities, such as IBS or IBD, may find lower-fiber white rice more tolerable during flare-ups. In this case, preparing white rice in a way that boosts its resistant starch content by cooling it after cooking can offer some digestive benefits. For the general population, however, prioritizing whole-grain options provides the best nutritional support for managing and reducing systemic inflammation.

Frequently Asked Questions

No, brown rice is generally considered anti-inflammatory. It is a whole grain rich in fiber and beneficial compounds that help regulate blood sugar, support gut health, and contain antioxidants that combat oxidative stress, all of which help reduce inflammation.

For many people, white rice can increase inflammation due to its high glycemic index. This can cause rapid spikes in blood sugar levels, which can trigger an inflammatory response in the body. It also lacks the fiber and nutrients that help fight inflammation.

The best types of rice to eat on an anti-inflammatory diet are whole-grain varieties like brown rice, black rice (forbidden rice), red rice, and wild rice. These options are rich in fiber and antioxidants that actively help reduce inflammation.

You can make rice healthier for your gut by choosing whole-grain varieties and preparing them strategically. Cooking and then cooling rice before reheating it increases its resistant starch content, which acts as a prebiotic to feed healthy gut bacteria. Soaking brown rice beforehand can also improve digestion.

Yes, some individuals with sensitive digestive systems, such as those with IBS or IBD, may find white rice easier to digest than high-fiber whole-grain rice during flare-ups. It is best to consult a healthcare provider for personalized advice.

Rice can accumulate inorganic arsenic from soil and water, and brown rice tends to have higher levels than white rice. To reduce exposure, consider cooking rice with excess water and draining it, or diversifying your grain intake with other low-arsenic options like quinoa, millet, or amaranth.

Yes, excellent alternatives include quinoa, which is rich in protein and flavonoids, and millets, oats, and buckwheat, all of which are packed with fiber, minerals, and antioxidants. Cauliflower rice is a popular low-carb option.