What kind of rice is good for the gut?

December 24, 2025 •

5 min read

Globally, rice serves as a staple food for more than half the world's population, according to Medical News Today. Understanding what kind of rice is good for the gut is crucial, as different varieties offer unique digestive benefits depending on fiber content, processing, and preparation methods.

Quick Summary

Different types of rice offer varying benefits for gut health. Fiber-rich whole grains like brown and wild rice nourish gut bacteria, while lower-fiber white rice is gentle on sensitive stomachs. Cooking and cooling can create resistant starch, a prebiotic for beneficial microbes.

Key Points

Fiber-Rich Whole Grains: Brown and wild rice are high in fiber, which acts as a prebiotic to feed beneficial gut bacteria and support regular bowel movements.
Easy-to-Digest White Rice: For sensitive stomachs or those with IBS, low-fiber white rice is often the gentlest option, providing energy without irritating the digestive system.
Resistant Starch is Key: Cooking and then cooling any rice, especially white rice, increases its resistant starch content, which ferments in the large intestine to produce health-promoting short-chain fatty acids.
Consider Wild Rice: Technically a grass seed, wild rice is rich in protein, fiber, and antioxidants, offering a nutritious choice that modulates the gut microbiota.
Basmati Benefits: Both brown and white basmati rice are generally well-digested; the white variety's lower glycemic index makes for a slower, gentler digestive process compared to other white rices.
Preparation Matters: Techniques like soaking brown rice or fermenting leftover rice can enhance digestibility and probiotic content, further boosting gut health benefits.

The Foundational Role of Rice in Digestive Health

Rice is more than just a source of carbohydrates; its impact on gut health varies significantly depending on the type and preparation. The key factors influencing its effect are dietary fiber content, the presence of resistant starch, and overall digestibility. For a healthy gut, a diverse diet is key, and incorporating different types of rice can help meet various digestive needs, whether it's feeding beneficial bacteria or providing a soothing, low-fiber meal.

Brown Rice: The Fiber and Nutrient Champion

Brown rice is a whole grain, meaning it retains the bran and germ layers, which are packed with nutrients and fiber. This makes it a powerhouse for promoting digestive health. The fiber in brown rice acts as a prebiotic, serving as food for the beneficial bacteria in your gut microbiome. These bacteria ferment the fiber, producing short-chain fatty acids (SCFAs), such as butyrate, which nourish the colon lining, reduce inflammation, and help maintain a strong gut barrier. The higher fiber content also promotes regularity and helps prevent constipation. While its nutty flavor and chewy texture are appealing, the fiber can be more challenging for some individuals to digest, particularly those with sensitive digestive systems.

White Rice: The Gentle, Easy-to-Digest Option

In contrast, white rice has had its bran and germ removed, leaving only the starchy endosperm. This refining process strips away most of the fiber and some nutrients, making white rice easier to digest. This is particularly beneficial for individuals with sensitive stomachs, digestive disorders like Irritable Bowel Syndrome (IBS), or during recovery from an upset stomach. White rice is low in fermentable carbohydrates (FODMAPs), which are known to trigger symptoms like bloating and gas in some IBS patients. Therefore, for a calm digestive system, white rice is often the preferred choice, offering a gentle source of energy without stressing the gut.

Wild Rice: A Protein and Antioxidant Powerhouse

Wild rice, technically a grass seed, is an excellent choice for a healthy gut due to its high nutrient density. It contains significantly more protein and fiber than many other rice types. Like brown rice, the fiber in wild rice acts as a prebiotic, fostering a balanced gut microbiome. Wild rice is also rich in resistant starch, which has been shown to modulate gut bacteria in a positive way. Additionally, it contains powerful antioxidants, which help reduce inflammation throughout the body, including the gut.

Basmati Rice: Lower Glycemic Index and Good Digestion

Basmati, a long-grain rice, is known for its fragrant aroma and fluffiness. Both brown and white basmati are considered gut-friendly. Brown basmati rice has higher fiber, while white basmati is easier to digest due to its lower starch content and lower glycemic index compared to other white rice varieties. This lower glycemic index means slower digestion and a gentler release of glucose into the bloodstream, which is favorable for a calm digestive system.

Comparison Table: Gut Health Features of Rice Varieties


Feature	Brown Rice	White Rice	Wild Rice	Basmati Rice	How it Impacts Gut Health
Fiber Content	High	Low	High	Medium (Brown) / Low (White)	High fiber feeds beneficial gut bacteria, promotes regularity. Low fiber is gentle for sensitive guts.
Resistant Starch	Yes (increased by cooling)	Yes (increased by cooling)	High	Yes (increased by cooling)	Fermented by gut bacteria into SCFAs like butyrate, supporting colon health.
Best for Sensitive Stomachs	No	Yes	No	Yes (White)	Low fiber and FODMAP content makes white rice and white basmati less irritating.
Best for Microbiome	Yes	No	Yes	Yes (Brown)	Prebiotic fiber and resistant starch support the growth and health of beneficial microbes.
Antioxidants	Moderate	Low	High	Moderate (Brown)	Helps reduce inflammation in the gut.
Digestion Speed	Slower	Faster	Slower	Medium-Slow	Slower digestion provides sustained energy and can promote satiety.

Advanced Techniques for Optimizing Rice for Gut Health

Simply choosing the right rice is a great first step, but how you prepare it can further enhance its gut-friendly properties. A key concept is the formation of resistant starch, a type of prebiotic fiber that feeds good gut bacteria. The process of retrogradation, where starches recrystallize upon cooling, is responsible for this.

To increase the resistant starch content in rice:

Cook and Cool: Prepare your rice as usual, then refrigerate it for at least 12-24 hours. This transforms some of the digestible starch into resistant starch. The rice can be reheated without losing this benefit.
Soak Grains: Traditional soaking methods for brown rice can help break down phytic acid and other anti-nutrients, improving digestibility and nutrient availability. You can soak brown rice overnight with a bit of an acidic medium like yogurt or lemon juice before cooking.
Ferment Leftover Rice: Inspired by traditional practices like South Indian chaddannam or curd rice, leftover cooked rice can be fermented with yogurt overnight. This process introduces probiotics and creates a dish that is both cooling and great for digestion.

Choosing the Right Rice for Your Individual Needs

Your personal gut health goals and sensitivities should guide your choice. For some, a fiber-rich whole grain is the clear winner, while for others, a low-fiber, bland option is more appropriate.

For IBS and Sensitive Stomachs

If you have IBS or a sensitive digestive system, white rice, white basmati, and other low-fiber, low-FODMAP options are typically the safest bets. When symptoms are flaring up, these varieties provide a source of energy without the bulk and fermentable carbs that can trigger discomfort. White rice is less likely to cause gas and bloating. When reintroducing fiber, do so gradually and observe your body's reaction.

For Supporting the Microbiome

If your goal is to feed and diversify your gut microbiome, whole grains are the way to go. Brown rice, wild rice, and even cooked-and-cooled white rice will provide the prebiotic resistant starch your gut bacteria crave. Combining these grains with other prebiotic foods, like vegetables, and probiotic foods, like yogurt or kimchi, creates a powerful synergy for gut health.

The Gut Microbiome and Resistant Starch

Recent research, such as that detailed by NIH researchers, has shed new light on the critical relationship between resistant starch and the gut microbiome. It has been shown that resistant starch, including Type 3 formed from cooling starches, can have significant health benefits through its fermentation by gut bacteria. This fermentation produces SCFAs, which play a crucial role in maintaining the integrity of the gut lining and regulating metabolic processes. The study highlights that the type of RS consumed can influence which microbial taxa are promoted, underscoring the potential for tailored dietary interventions.

Conclusion

There is no single "best" rice for the gut, as the ideal choice is highly individual. For those with a robust digestive system aiming to maximize fiber and nutrients, brown rice and wild rice are excellent options that provide a powerful prebiotic boost to the microbiome. For individuals managing sensitive digestive issues or IBS flare-ups, the low-fiber, easily digestible nature of white rice and white basmati can offer relief. Furthermore, incorporating simple cooking techniques like cooking and cooling can transform even standard white rice into a source of gut-beneficial resistant starch. Ultimately, the best rice for your gut is one that aligns with your specific health needs and is part of a balanced, varied diet.

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Frequently Asked Questions

Brown rice is generally better for feeding the gut microbiome due to its higher fiber content, which acts as a prebiotic. However, white rice is easier to digest and may be a better option for those with sensitive stomachs or during IBS flare-ups.

Resistant starch is a type of carbohydrate that resists digestion in the small intestine. It travels to the large intestine where it is fermented by gut bacteria, producing beneficial short-chain fatty acids that support colon health, reduce inflammation, and feed your good bacteria.

Yes, rice is generally considered safe for people with Irritable Bowel Syndrome (IBS) because it is low in FODMAPs (fermentable carbs). White rice is often recommended during flare-ups for its easy digestibility, while brown rice can be eaten in moderation when symptoms are calm.

To increase resistant starch, simply cook your rice and then let it cool, ideally by refrigerating it for at least 12 hours. This process, called retrogradation, converts digestible starch into resistant starch. The rice can be reheated later without losing this benefit.

Yes, basmati rice is generally considered easy to digest. White basmati rice has a lower starch content and glycemic index compared to other white rice varieties, leading to a slower digestive process that is gentle on the stomach.

Fermented rice, such as a traditional preparation known as chaddannam, involves fermenting cooked rice overnight with yogurt. This process introduces probiotics (live beneficial bacteria) and can aid in digestion while providing a cooling effect.

Wild rice and brown rice both offer excellent gut health benefits, including high fiber and prebiotics. Wild rice contains more protein and antioxidants, while brown rice provides significant fiber. The 'best' option depends on your specific nutritional goals.

Fiber-rich rice varieties, such as brown rice, can help with constipation by adding bulk to stools and promoting regular bowel movements. However, a balanced diet with a variety of fiber sources is most effective.

Yes, it is safe to eat cold, leftover rice, provided it is stored and handled properly to prevent bacterial growth. Promptly refrigerate cooked rice and consume it within a few days. The cooling process is what increases its resistant starch content.