What to Put on Rice When You're Sick for Easy Digestion

The BRAT diet, famously including bland rice, has long been recommended by doctors for soothing upset stomachs and providing gentle energy during illness. When your appetite is low, knowing the right, comforting additions can turn a plain bowl of rice into a restorative meal.

Quick Summary

This article explores gentle, easily digestible toppings for plain rice suitable for various sickness symptoms. It offers soothing and nutritious options to help support recovery and provides specific recipes for comfort.

Key Points

• Easy Digestion: Plain rice is gentle on the stomach and easy to digest, making it an ideal base when sick.

• Hydration Boost: Using mild broths instead of water to cook rice adds both flavor and hydration.

• Fight Nausea: Grated or powdered ginger stirred into warm rice can help soothe an upset stomach and alleviate nausea.

• Restore Gut Health: Plain, unsweetened yogurt provides probiotics to aid digestive recovery, especially after diarrhea.

• Add Protein for Strength: When your appetite returns, a soft-boiled egg or gently cooked chicken can provide much-needed protein for energy.

• Gentle Flavor: For taste without irritation, use a pinch of salt, a little soy sauce, or a drizzle of sesame oil.

• Consider Porridge: For extreme nausea or a sensitive throat, rice porridge (okayu or congee) is an incredibly soothing and easy-to-consume option.

Soothing Toppings for an Upset Stomach

When dealing with a stomach bug or nausea, the goal is to provide your body with simple energy without causing further irritation. Plain, cooked rice serves as an ideal base due to its bland nature and ease of digestion. Choosing the right topping is crucial for comfort and recovery.

Mild, Hydrating Broths

Adding a liquid element like broth can provide both flavor and much-needed hydration. Chicken broth or vegetable broth, especially a low-sodium variety, is an excellent choice. It softens the rice, making it even easier to eat, and the warmth can be very comforting. Homemade broth is ideal, but store-bought options work perfectly well. Many find that sipping on broth with rice can help with flu symptoms like sore throat and sinus congestion.

Ginger for Nausea

Ginger is well-known for its anti-inflammatory properties and its ability to help soothe nausea and an upset stomach. A simple and effective method is to stir a small amount of freshly grated ginger or a teaspoon of ginger paste into a warm bowl of rice. For a slightly more potent effect, you can even cook the rice with a small piece of ginger. This adds a subtle warmth and flavor that can be very settling.

Plain Yogurt or Curd

Plain yogurt or curd (buttermilk) is another excellent option, particularly if your stomach bug caused diarrhea. It adds probiotics, which are beneficial bacteria that help restore gut health. The coolness and creaminess can also be very soothing for a hot or feverish person. The key is to use plain, unsweetened yogurt to avoid added sugars that can upset a sensitive digestive system. Indian-style curd rice, or thayir sadam, is a famous example of this comforting dish.

Nutrient-Boosting Additions for Recovery

As your appetite returns and you begin to recover, you can introduce more nutritious elements to your rice dish. These ingredients provide the protein, vitamins, and minerals your body needs to regain its strength.

Soft-Boiled or Poached Eggs

Eggs are a fantastic source of lean protein. When you're recovering, a soft-boiled or poached egg is easy to chew and digest. The runny yolk adds a creamy, rich texture to the rice, while the protein helps rebuild your strength. For an even simpler version, a beaten egg can be stirred directly into a simmering rice porridge.

Gently Cooked Lean Protein

For a heartier meal, add a small portion of baked or boiled chicken breast. Keep the seasoning very mild—just a pinch of salt—to avoid irritating your stomach. The chicken provides a solid boost of protein. You can also flake a piece of baked salmon, which provides protein along with beneficial omega-3 fatty acids.

Steamed or Boiled Vegetables

When you're able to handle more fiber, introduce steamed or boiled vegetables. Stick to low-fiber options that are easy to digest, such as peeled and mashed potatoes, or well-cooked carrots. These provide essential vitamins and minerals without being too harsh on your system.

A Simple Rice Porridge (Okayu) Recipe

An extremely gentle and nourishing meal is rice porridge, known as okayu in Japan. This is especially good for severe nausea or loss of appetite, as it is incredibly easy to digest and hydrating.

• Ingredients:

  • 1/2 cup short-grain rice
  • 3-4 cups water or low-sodium broth
  • A pinch of salt (optional)
  • Optional toppings: finely chopped scallions or umeboshi plums

• Instructions:

  1. Rinse the rice well until the water runs clear. This helps prevent the porridge from becoming gummy.
  2. Combine the rice and water/broth in a heavy-bottomed pot.
  3. Bring to a boil, then immediately reduce the heat to a very low simmer.
  4. Cover with a lid slightly ajar and cook for 45-60 minutes, or until the rice is very soft and has broken down into a creamy porridge consistency.
  5. Season with a pinch of salt to taste and add any desired toppings right before serving.

Comparison Table: Toppings for Different Illnesses

Topping	Best For	Key Benefit	Preparation	When to Eat
Mild Broth	Cold/Flu, Hydration	Hydrates and soothes, easy to ingest	Use instead of water to cook rice or pour over cooked rice.	Anytime during illness
Grated Ginger	Nausea, Upset Stomach	Calms digestive system, anti-inflammatory	Stir into warm rice. Start with a small amount.	When nausea is present
Plain Yogurt	Diarrhea, Stomach Bug	Restores gut bacteria (probiotics), cooling	Mix into cooked, slightly cooled rice.	After initial symptoms subside
Soft-Boiled Egg	Recovery, Low Energy	Protein source for rebuilding strength	Prepare a soft-boiled egg and add to rice.	When appetite starts returning
Steamed Carrots	Recovery, Vitamin Boost	Provides vitamins and easily digested fiber	Boil or steam until very soft, then mash and mix with rice.	As a first solid food

Conclusion: Listen to Your Body's Needs

Ultimately, the best thing to put on rice when you're sick depends on the type of illness and how your body is feeling. Start with the most basic, bland options like broth or ginger if your stomach is severely upset. As you start to feel better and your appetite returns, you can gradually introduce mild protein sources like eggs or well-cooked vegetables. Always listen to your body—if a food doesn't feel right, switch back to plainer fare. Remember that hydration is key to recovery, so consuming your rice with plenty of fluids is essential. For more information on foods for an upset stomach, visit Health.com.

Frequently Asked Questions

Why is rice a good food to eat when you're sick?

Plain white rice is part of the traditional BRAT (bananas, rice, applesauce, toast) diet, which provides simple carbohydrates and is easy for a sensitive stomach to digest. Its blandness helps prevent further irritation.

Is white rice better than brown rice when you're sick?

Yes, generally white rice is better when you're sick. It is lower in fiber and easier for your body to digest than brown rice, which can be beneficial for a sensitive digestive system.

How can I add flavor to rice without upsetting my stomach?

You can add gentle flavorings like a low-sodium broth, a pinch of salt, a small amount of freshly grated ginger, or a splash of soy sauce. Avoid heavy spices, excess fat, and rich sauces.

What are some non-dairy toppings for rice when sick?

Good non-dairy options include mild broth, grated ginger, miso paste, a soft-boiled or poached egg, and well-cooked, mashed vegetables like carrots or potatoes.

Can I put soup on rice when sick?

Yes, mild broths, especially chicken soup broth, are excellent for adding moisture, flavor, and hydration to rice. It helps make the meal more palatable and soothing.

How can I make rice porridge (congee) for a sick person?

To make rice porridge, you simmer rice with a large amount of water or mild broth (a 1:6 or higher ratio of rice to liquid) for an extended period until it breaks down into a creamy, easy-to-eat consistency.

When should I eat plain rice versus adding toppings?

Start with plain rice if you have severe nausea, vomiting, or diarrhea. As your symptoms improve and your appetite returns, you can gradually introduce bland, easy-to-digest toppings like mild broth, ginger, or a soft egg.